Announcements

Uniquely Abled Fitness Program Starts 3/3

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HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Row: Increase Intensity on Each Set

10 Cossack Squats

:30 second Glute Bridge Hold

1 “Barbell Complex”

“Barbell Complex”

3 Clean Grip Deadlift

3 Hang Clean High Pulls

3 Hang Muscle Cleans

3 Front Squats

3 Push Press

10 Behind the Neck Elbow Punch Throughs

3 Barbell Squat Jumps for Max Height

B: Metcon (2 Rounds for time)

"Battery Power"

Every 15:00 minutes, 2 Sets (30:00 minutes Total)

30/24 Cal Row or Ski or 21/17 Cal Bike

6 Clean and Jerks @ 75%

20/16 Cal Row or Ski or 14/12 Cal Bike

4 Clean and Jerks @ 80%

10/8 Cal Row or Ski or 7/5 Cal Bike

2 Clean and Jerks @ 85%

% Based on 1-Rep Clean and Jerk

*Score = Combined Working Time

Time Domain: 7:00-10:00 minutes/ Set

Time Cap: 12:00 minutes/ Set

Primary Objective: Complete each set as fast as possible

Secondary Objective: Consistent splits across both sets

Stimulus: Strength-Speed Endurance

RPE: 8/10 (Higher RPE for the loading today)

C: Recovery (No Measure)

Time permitting:

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold