July 21, 2020 - No Comments!


HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Front Rack Stretch: 30 Seconds each side

Calf Stretch: 30 Seconds each side (on rig )

B: Warm-up (No Measure)

30 Seconds Each:

Lateral Hops Over Barbell


Cossack Squats

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

C: Clean and Jerk (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk

Note: Record heaviest complex

D: Metcon (Time)

3 Rounds
15 Hang Squat Cleans (R+115/75, Rx 95/65)

15 Lateral Barbell Burpees

Choose a weight that you are confident in completing with just 1 break during the workout

Published by: Breanne Feudale in Uncategorized

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