Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Weightlifitng complex (Weight)

Every 90 seconds, 6 Sets, Complete the following:

3 Position Clean + Shoulder to Overhead Complex

3 Position Clean:

1 Hang Clean (4-6” below hip crease)

1 Low Hang Clean

1 Clean from the floor

Shoulder to Overhead Complex:

1 Push Press

1 Push Jerk

1 Split Jerk

*Complete cleans and shoulder to overhead complex unbroken*

Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%. Goal: Technique and complex barbell cycling.

C: Metcon (Time)

"Pig"

For Time:

15 Power Clean

15 Burpees Box Jump Over (Rx24/20, S 20/16″)

10 Thrusters

10 Burpees Box Jump Over

5 Squat Clean Thrusters

5 Burpees Box Jump Over

Load: (Rx 115/75, S 95/65)

Rest 3:00 minutes

15 Burpees Box Jump Over

5 Squat Clean Thrusters

10 Burpees Box Jump Over

10 Thrusters

5 Burpees Box Jump Over

15 Power Clean

Load: (Rx135/95, S 115/75)

Goal Time: 5:00-5:30 minutes per set

Time Cap: 7:00 minutes per set / 17:00 minutes Running Time

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10

Score: Total time