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

View Public Whiteboard

Warm-Up (No Measure)

2:00 Cardio Choice

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8:00 EMOM

Minute 1 : 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2: 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers

Minute 3: 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4: 3-5 Broad Jumps or 10 Jumping Air Squats

Squat Clean Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster

The goal here today is to build to around 85% of 1RM Thruster)

#TEAMPRVNTUESDAY

"The Red Shell" (Time)

For Time:

5-10-15-20-15-10-5

Bar Facing Burpees

Thrusters

Barbell: (Rx 95/65, S 75/55)
Goal: 11:00-15:00

Time Cap: 17:00

Score: Time

RPE: 9/10

Primary Objective: Strong Back Half Finish

Secondary Objective: Bar Facing Burpee Cadence