Announcements

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

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Warm-Up

2 Rounds for Quality

1:00 Bike

10 Scapular Push-Ups

20 Bear Plank Shoulder Taps

:15 second Hollow Hold

:15 second Superman Hold

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2 Rounds

1 Wall Walk + 10 Wall Facing Shoulder Taps + 10 second Hold

*Can do this on a box as well for a progression

10 Seated Pike Ups

4-6 Supine Leg Raises

Strength and Stabilty (Checkmark)

Every 2:00 x 5 Sets

10-15 second L-Sit

20-30 second Handstand Hold (Freestanding or Wall Supported)
This is a good day to go over some fun skills and drills for both the L-Sit and Handstand Hold. Spend a little time here talking through different modifications and ways to build good progressions here for athletes.

Focus on core strength, body-line positioning, and static stability. The L-sit challenges midline stability and hip flexor endurance, while the handstand hold reinforces overhead stability, balance, and shoulder strength.

"Donkey Kong" (No Measure)

20:00 EMOM

minute 1: 12/9 Calorie Bike

minute 2: 10 Dumbbell Bench Press

minute 3: 20 Renegade Rows

minute 4: 15 GHD Hip Extension

minute 5: Rest

Load: Choice For All Movements
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Primary Objective: Complete each movement in under 45 seconds

Secondary Objective: Total Load across movements

Stimulus: Strength & Stability

RPE: 7/10

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose