Announcements
Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12 minute EMOM
Minute 1: 1:00 Cardio Choice
Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load
Minute 3: :15 Passive Hang + :15 Active Hang
Minute 4: Active Stretch of Choice
B: Warm-up (No Measure)
Barbell Primer: Clean + Jerk
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
-3 Split Jerks w/2sec Pause in Catch
C: Clean and Jerk (THIS IS A SQ CLEAN & SPLIT JERK
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
Rest as needed between sets
% are based off your 1rm clean & jerk
*Record heaviest sing;le)
D: Metcon (Time)
“Whisky”
3 Rounds, For Time:
30 Wall Balls (Rx 20/14, S 16/12)
20 Chest to Bar Pull-Ups
10 Deadlifts (Rx 275/185, S 225/155)
Goal: 11:00-13:00 minutes
Time Cap: 15:00
Primary Objective: Achieve goal time
Secondary Objective: Select the option that youneed to focus on.
option 1: attack big sets on chest to bar pull-ups, option 2: unbroken wall balls each set, option 3: Deadlift cadence and pace
RPE: 8/10