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)

2 Rounds for Quality

20 Second Wall Supported Handstand Hold

20/20 Second Copenhagen Plank

5/5 Single Arm Kettlebell Thrusters, Moderate Load

5 Burpee Broad Jumps

AA: Warm-up (No Measure)

Primer

3 Sets

3 Hang Muscle Clean

3 Tall Clean

3 Strict Press

Into..

3 Sets

Clean Lift Off

Pause Squat Clean *pause @ hang

Hang Squat Clean

Squat Clean and Jerk

B: Clean and Jerk (Every 2:30 Minutes, 5 sets, complete the following:
1 Squat Clean + 1 Hang Squat Clean
(unbroken)
Rest: 10 seconds
1 Clean and Jerk

*Starting @ 75% of 1rm clean and jerk, increasing load each set )

C: Back Squat (Take 10:00 to Build to a Heavy 3 rep Back Squat
then complete:
Every 2:00 minutes, 5 Sets
3 Back Squats @ 80% + 4 Seated Box Jumps
Percentage for the Back Squat is based off of your most current heavy 3 reps

)

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch