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)

3:00 Cardio Choice

into...

3 Sets, For Quality

5 Hang Clean High Pu ll

5 No Dip Muscle Cle an

10 Barbell Cossack Squ ats

8 Bradford Press w/lockout

5 Broad Jumps For Dista nce

Hang Squat Clean Split Jerk Complex (Total Weight)

Strength (1 Rep Max)
Complex

Every 3:00 for 15:00

1 Power Clean

2 Hang Squat Cleans

3 Split Jerks

(Unbroken)

Starting @ 75% of limiter and increasing to a heavy for the day

*Record heaviest weight

C: Metcon (Time)

“Mt Juliet”

For Time:

10 Squat Cleans

10 Shoulder to Overhead

8 Squat Cleans

8 Shoulder to Overhead

6 Squat Cleans

6 Shoulder to Overhead

4 Squat Cleans

4 Shoulder to Overhead

2 Squat Cleans

2 Shoulder to Overhead

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

Time Domain: 6:00-8:00

Time Cap: 10 minutes

Primary Objective: Achieve best possible time

Secondary Objective: Unbroken to minimal sets on the shoulder to overhead

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretc h

1:00 Childs Pose