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)

Cardio Tabata Mash-Up

4 Rounds

:20 second cardio #1

:10 second rest

:20 second cardio #2

:10 second rest

:20 second cardio #3

:10 second rest

*cardio = any monostructural implement

then complete:

2 Sets - For Quality:

20/20 Second Pigeon Stretch

100/100ft (30/30m) Mixed Kettlebell Carry, Moderate Load

10 Bird Dogs

15 GHD Hip Extensions or Supermans

B: Deadlift (Dead stop DL
Every 3:00 minutes, 5 Sets
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
*Record heaviest 3rep)

C: Metcon (AMRAP - Rounds)

"Nottingham Forest"

2:15 minutes On : 45 seconds Rest

14/10 cal row or Ski or 10/7 Cal Bike

12 Chest to Bar Pull Ups

9 Deadlifts (Rx 275/185, S 225/155)

Max Burpee Pull-Ups

Repeat this until you accumulate 30 Burpee Pull-Ups

Primary Objective: Complete the bike and chest to bar in sub 1:00

Secondary Objective: Complete the deadlift reps unbroken

Cap: 5 Rounds

RPE: 9/10