Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 minute Row

:30/:30 seconds Banded Front Rack Mobility Stretch

10 Dual KB Deadlifts

5 Dual KB Russian Swings

5 Tall Muscle Cleans

5 Hang Power Cleans

Into..

Team Hollow to Plank Medball Pass and Roll Race

B: Barbell Cycling (Muscle Clean + Hang Power Clean
8:00 minute EMOM
1+3, starting @ 40% of 1RM Power Clean )

C: Metcon (Time)

3 Person Team Workout

“Head of the Charles”

For Time:

2000m Row

Dual DB Front Rack Hold (2x Rx50/35, S 40/25)

Into...

50 Synchro Bar Facing Burpees

30 Synchro Hang Power Clean (NEWBEES Russian KB swings) (Rx155/105, S 125/85)/ (2x Rx50/35, S 40/25)

Time Domain: 12:00-15:00 minutes

Time Cap: 18:00 minutes

Goal: Complete the workout in under 15:00 minutes

Primary Objective: Work together. Split the work evenly. Communicate, have fun and finish as fast as possible

Secondary Objective: Maintain sets of 5+ Reps on the Hang Power Cleans

Stimulus: Team Strategy and Community / Posterior Chain / Aerobic Capacity