Announcements

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

Strong 1st Workshop May 18th 10a-12p and 1p-5p

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

10 Alternating Box Step-Ups

5 Tall Muscle Clean

10 Behind the Neck Barbell Front Rack Punch Throughs

10 Barbell Goodmornings

5 Tall Box Jumps

B: Weight lifting (Weight)

8:00 minute EMOM

Muscle Clean + Hang Power Clean

@ 40%+, increasing loads

% of Power Clean

C: Metcon (Time)

"Hip Hop Dance Party"

For Time

3-6-9

Hang Power Clean (Rx155/105, S 125/85)

Box Jump Overs (Rx24/20, S 20/16″)

Rest 2:00 minutes

6-9-12

Hang Power Clean (Rx135/95, S 115/75)

Box Jump Overs

Rest 2:00 minutes

9-12-15

Hang Power Clean (Rx 115/75, S 95/65)

Box Jump Overs

Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each segment of Hang Power Cleans and Box Jump Overs as fast as possible.

Secondary Objective: Remain unbroken on all sets of Hang Power Cleans. The last set of each rep scheme is meant to provide a challenge.

Stimulus: Barbell Cycling + Hip Extension