Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: "Barbell Complex"

minute 4: Seated Box Jump to High Box

"Barbell Complex"

3 Hang Muscle Snatch

2 Snatch Balance

1 Tall Snatch

B: Weight lifting (Weight)

Every 90 seconds, 5 Sets

Muscle Snatch + Hang Power Snatch

Set 1: 1+2 reps

Set 2: 1+2 reps

Set 3: 1+1 reps

Set 4: 1+1 reps

Set 5: 1+1 reps

Directly into

Every 90 seconds, 5 Sets

3 Hang Squat Snatch

starting @ 80% of your 1rm Muscle Snatch and increasing the load each set.

C: Metcon (4 Rounds for calories)

"Hot Water"

Every 4:30 minutes, 4 Sets

90 second Max Cals

Time Domain / Objective / Stimulus

Goal: 35/25+ Echo Bike Calories / Set , 40/28+ Assault Bike Calories

Primary Objective: Maximum total calories accumulated

Secondary Objective: Consistency across within 3 +/- Calories

RPE: 9.5/10

Stimulus: Lactic Endurance / Anaerobic Power

D: Accessories (Time permitting
8:00 minute EMOM
min 1: 5/5 Dual KB Front Rack Step-Up 24/20''
min 2: 10-12 Feet Elevated Parallette Push-Ups )