Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 Jump Rope Practice

5/5 World's Greatest Stretch

8/8 Single Arm Kettlebell Swings

:30 Kettlebell Dead-Bugs

10 Banded Bird Dogs

B: Gymnastic Skills (Spend 5:00-10:00
Freestanding Handstand Hold Progressions
Handstand Hold Drills and Skills
Freestanding Handstand Block Drill
Tuck Shoulder Stand
Headstand )

C: Deadlift (8:00 minute EMOM
min 1: 5 TnG Deadlifts, @ 60%+
min 2: -Max Freestanding Handstand Hold
*Deadlift loading today: Increase weight on each set until you are finishing @ your goal weight next week 10RM*)

D: Metcon (AMRAP - Rounds and Reps)

"Lucky Number 13"

13:00 minute AMRAP

1 Round of "DT"

3* Wall Walks

50 Double Unders (A:100 Singles)

*Wall Walks increase by 2 reps each round

1 Round of “DT” is

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: (Rx155/105, S 125/85)

Goal: Complete 4+ Rounds

Primary Objective: "DT" / Barbell Cycling

Secondary Objective: Wall Walk Efficiency / Maintaining a pace of 3 Wall Walks per minute or faster.

RPE: 8/10

Stimulus: Barbell Cycling and Conditioning / Shoulder Stamina