Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

:30/:30 Quad Foam Rolling

:30/:30 Elevated Pigeon Stretc h

:30/:30 Banded Bully Stret ch

then complete:

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

*Barbell Complex*

5/5 Single Leg Box Jumps or Single Leg Vertical Jump

AA: Warm-up (No Measure)

*Barbell Complex*

5 Barbell RDLs

5 Barbell Hang Muscle Cleans

5 Barbell Tall Cleans

5 Barbell Strict Presses

Load: 45/35lb / 20/15kg

B: Weightlifitng complex (Weight)

Every 2:30 minutes, 5 Sets, Complete the following:

1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk

Starting @ 75% of 1rm thruster and build to a heavy complex for the day

C: Metcon (Time)

“Petey Bird”

For Time:

5 Rounds, For Time:

15 Pull-Ups (A: 15 Jumping Pull-Ups)

9 Power Clean and Jerk (Rx135/95, S 115/75)

Goal: 6:00-10:00 minutes

Time Cap: 12 minutes

Primary Objective: sub 8:00 minutes.

Secondary Objective: Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.

RPE: 8/10