October 8, 2021 - No Comments!


HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Clean and Jerk (Barbell Conditioning Power Clean and Jerk)

10:00 EMOM

Min 0-3: 6 Reps @ 65-72%

Min 4-6: 5 Reps @ 75-78%

Min 7-9: 4 Reps @ 80-82%

Min 10: 3 Reps @ 85+%

% Based on 1RM power clean and jerk

*Keep unbroken as long as possible

**Record Min10 for 3 reps

B: Metcon (AMRAP - Rounds and Reps)

60 Double Unders (SUB 120 Singles)

100ft Single Arm Overhead walking Lunge (R+50/35, Rx40/25)

15/12 Cal Row, Ski or 11/8 cal bike

Goal: 4+ Rounds

Work to stay unbroken on the double unders and unbroken 50ft segments on the lunges. The Row/Ski should be used as active recovery pace to keep times consistent.

Published by: Breanne Feudale in Uncategorized

Leave a Reply

Come on in. Your first class is on us


Give us a call or shoot us a text


Send us an email


Drop on by

551 Taylor Way
San Carlos, CA

[contact-form-7 id="4893" title="Sign up"]