Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

5 Inchworm Push-Ups

10 Alternating Samson Lunges

Into..

2 Sets, For Quality Speed + Power

10/10 Single Leg Medicine Ball Rotational Toss

20 Parallel Rotational Medball Throw Drill

10 Rotational Medball Slams

10 Skater Hop and Stick

B: Clean and Jerk (Every 2:00 minutes, 8 Sets
1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day )

C: Grettel (Time)

10 Rounds For Time:

3 Clean and Jerks (135/95 lb)

3 Burpees Over the Bar
To learn more about Grettel click here
Maintain unbroken sets of Clean and Jerks

RPE: 10/10 This is a Benchmark Test

Stimulus: Lactate Endurance / Barbell Cycling and Conditioning