Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

3 Sets, Progressing on Each Movement Pattern

:20 second on / :10 sec Rotation

- Echo Bike *Increase intensity each set

- Plank Shoulder Taps / Scapular Push-Ups / Inchworm Push-Up

- Air Squats / Medball Squats or Medball Clean / Wall Balls

- Wall Sit / Glute Bridges / Burpees

*This is a progressive warm-up where each movement changes each round in order to create an increased intensity and specificity to the workout. This itself should create another little fun workout and get athletes really leaning into the feel and fun of today's workout.

"White Noise" (6 Rounds for time)

Every 4:30 x 6 Sets

15/11 Calorie Echo Bike

20/15 Push-Ups

25 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
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Goal: Complete each set in under 3:00 minutes

Stimulus: Muscular Endurance / Interference

RPE: 8/10

Primary Objective: Complete each set in under 3:00

Secondary Objective: Complete the Echo Bike + Push-Ups in under 2:00 minutes

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose