Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Bar Facing Burpees *Priming Efficiency and Technique

"Barbell Complex"

3 Tall Muscle Clean

3 Front Squats

3 High Hang Squat Clean

Load: 45/35lb, (20/15kg)

Weight lifting (Weight)

Every 2:00 minutes, 5 Sets

3 Position Clean

High Hang + Hang + Floor

*Can drop the bar after the hang

Starting @ 60% and increasing loads each set.

Focus on starting weight for 18.2a (see below)

C1: Metcon (Time)

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Load: (Rx50/35, S 40/25)

C2: Metcon (Weight)

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Goal Time Domain: 5:00-8:00 minutes

-Time Cap: 12:00 minutes

-Primary Objective: Complete the 1-10 Reps in under 8:00 minutes

-Secondary Objective: Hit a 1 Rep Squat Clean @ 85%+ of your 1RM

-Stimulus:

18.2 Glycolytic / Muscular Stamina / Quad Burn

18.2a: Power + Speed Strength