Announcements

Come hangout this Friday July 21 @ 7PM Blue Oak Brewing

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

10 Alternating Deep Lunge Mountain Climber to Stretch

6-8 Med Ball Thoracic Opener

:30-45 second Dead-Hang

Once you complete the above Mobility work, please move into the General Warm Up for the day:

2 Sets, For Quality:

5/5 Single Arm Ring Row

5/5 Single Leg Dumbbell RDLs

5/5 Single Arm Dumbbell Sots Press

5 Barbell Kang Squats , 45/35lb / 20/15kg

B: Clean and Jerk (Every 2:00 minutes, 5 Sets, Complete the following:
1 Sq Clean
Rest 20 seconds

1 Sq Clean & Jerk
Starting @ 80% of your 1rm Clean and Jerk and increasing the load each set

Primary Objective: Aim to finish @ 90% of your 1rm C&J
***No Misses***)

C: Metcon (AMRAP - Rounds and Reps)

"Monkey Business"

11:00 AMRAP

1 Legless Rope Climb (A: 2/1 Rope Climb)

3 Burpee Box Jump Overs (Rx24/20, S 20/16″)

5 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Primary Objective: Legless Rope Climb Efficiency

Secondary Objective: Maintaining 90 seconds or less / round

Stimulus: Gymnastics Density / Upper Body Push / Pull

RPE: 8/10