Announcements
From Now until May 29th Memorial Day we will be prepping the workout Murph
There will be a limited schedule on that day 8AM, 9AM and 10AM classes
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
:30/:30 Quad Foam Rolling
:30/:30 Elevated Pigeon Stretc h
:30/:30 Banded Bully Stret ch
then complete:
3 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
*Barbell Complex*
5/5 Single Leg Box Jumps or Single Leg Vertical Jump
AA: Warm-up (No Measure)
*Barbell Complex*
5 Barbell RDLs
5 Barbell Hang Muscle Cleans
5 Barbell Tall Cleans
5 Barbell Strict Presses
Load: 45/35lb / 20/15kg
B: Weightlifitng complex (Weight)
Every 2:30 minutes, 5 Sets, Complete the following:
1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk
Starting @ 75% of 1rm thruster and build to a heavy complex for the day
C: Metcon (Time)
“Petey Bird”
For Time:
5 Rounds, For Time:
15 Pull-Ups (A: 15 Jumping Pull-Ups)
9 Power Clean and Jerk (Rx135/95, S 115/75)
Goal: 6:00-10:00 minutes
Time Cap: 12 minutes
Primary Objective: sub 8:00 minutes.
Secondary Objective: Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.
RPE: 8/10