Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility:

10 Cat-Cow Stretches

15/15 Hip Circles

10/10 Quadruped Thoracic Rotations

5 Inchworms with Push-Ups

General Warm-Up: 2 Rounds

15 Air Squats

10 Leg Swings (front-to-back and side-to-side) 10 Glute Bridges

Specific Warm-Up: 2 Rounds

5 Deadlifts with Light Loads

5 Dual DB Clean and Jerks (light)

5 Abmat Sit-Ups

5 Dual Dumbbell Front Squats (light)

B: Deadlift (Every 2:30 minutes, 5 Sets
10 Reps
*Starting @ 60% of your 1RM Deadlift and increasing the load each set.*
*Record heaviest 10rep*
*Each set must be completed unbroken.*)

C: Metcon (Time)

“Cleaning House”

3 Rounds for Time

15 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

30 Abmat Sit-Ups

15 Dual DB Front Squats

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each round in under 4:00 minutes.

Secondary Objective: Complete each movement in 2 sets or less.

Stimulus: Midline Stamina / Muscular Endurance RPE: 8/10