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HomeGrown AthletX - Functional Fitness

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Warm-Up

For Quality

8:00 minutes

30 Second Machine of Choice, Increasing Pace Each Set

10 Bootstrap Squats

5 Inchworm Push-Ups

10 Mountain Climber Lunges

10 Hollow Rocks

-Then -

Build into Specifics on the Thruster and Toe to Bar Movements and

Modifications + Get to Working Loads on the Barbell

- Then -

Take 5:00 minutes to build to 80% of Goal weight for the Touch and Go Clean, Can be Power or Squat

Specific Workout Primer

Complete at goal workout pace:

2 Rounds

2 Toe to Bar or Toe to Bar Modification for the Day

3 Lateral Burpees over Barbell

4 Thrusters @ Working Load

—

Rest 2:00-3:00 before workout.

PRVN Community Throwdown Workout Workout #3A: (AMRAP - Reps)

9:00 AMRAP:

3* Toes to Bar

6 Lateral Burpees Over the Barbell

9 Thrusters

Barbell: (Rx 95/65, S 75/55)

* Every round, the number of Toes to Bar increases by 3 reps. (Round 1: 3 TTB, Round 2: 6 TTB, Round 3: 9 TTB, etc.)

Immediately following #3A:

Clean (Workout #3B:
From 9:00 to 15:00 (6:00 window)

Establish a 3-Rep Max Clean)

Power or Squat Clean permitted

Reps must be Touch-and-Go (TnG) without resting the bar on the floor between reps

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose