Announcements

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

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Cat Cow

World's Greatest Stretch Flow

Banded Step Warm-Up

A: Back Squat (Every 2:30 for 4 Sets)

Every 2:30 for 4 Sets :

5 Back Squat

10 Bird Dog Rows (ea side)

~Rest remaining time~

B: Glutes & Adductors (No Measure)

Every 3:00 for 3 Sets :

12 Single-Leg Weighted Hip Thrusts (ea side)

10 Adductor Slide-Outs (ea side)

~Rest remaining time~

C: Shoulders (No Measure)

2 Sets, Rest as needed b/w sets :

12-15 Frontal Raises (light DBs)

12-15 Bent Over Reverse Flys (light DBs)

12-15 Lateral Raises (lighter DBs)

12-15 Arnold Press (mod-heavy DBs)

Cooldown (No Measure)

Thread the needle (5 breaths ea side)

Adductor rockbacks (5 breaths ea side)

Pigeon pose (5 breaths ea side)

Announcements

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

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

20 second Glute Bridge Hold

10 Cossack Squats

B: Warm-up (No Measure)

Primer

3 Sets

Power Clean + Front Squat

Squat Clean + Front Squat

Rest 30 seconds

3 Bench Press

Rest 30-60 seconds

*Increase loads up to working weights

C: Metcon (No Measure)

"The Air Fryer"

30:00 minute EMOM

min 1: 3 Front Squats*

min 2: 14/12 Row or Ski or 11/9 Cal Bike

min 3: 5 Bench Press

min 4: 14/12 Row or Ski or 11/9 Cal Bike

min 5: Rest

Front Squats will be from the floor, 3 second Pause on 3rd Rep

Loads: Starting @ 70% of 1RM for both lifts and increasing to an 8 RPE

Primary Objective: Finish the 3 Front Squats at 80%+/- of 1RM and the Bench Press at 77%+/- of 1RM.

Secondary Objective: Keep the Bike Erg and Ski Erg under 7 RPE

Stimulus: Battery Work + Absolute Strength

Announcements

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

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2 rounds

:30 wall ball ground to overhead

:30 wall ball front squat

:30 wall ball push press

:30 ball slams

Push Press (5x5)

5x5 push press

Build within the sets

Hustler (Time)

10 rounds

5 wall balls

50 m run

Announcements

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

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM 15

Min 1: Candlesticks (from rig)

Min 2: Russian twist

Min 3: Alt Vups

****

20min AMRAP

20 BB strict press

20 KB Russian swings

20 BB Reverse curls

20 BB Sumo high pull

20 DB DL

20 DB Power cleans

Announcements

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

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

25/25ft (8/8m) Lateral Band Walk

25/25ft (8/8m) Banded Monster Walk

10 Glute Bridges 3131 Tempo

50/50ft (15/15m) A Skips + B-Skips

B: Metcon (Time)

"Manion"

7 Rounds for Time, With a Partner

400m Run (A: 27/22 Cal Bike)

29 Back Squats (Rx135/95, S 115/75)

Time Domain: 20:00-25:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete the workout in the best time possible

Secondary Objective: Complete the workout under the time cap, splitting the workload evenly between partners

Stimulus: Leg Stamina / Endurance

RPE: 8/10

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

1:00 minute Rowing Form Work

10 Alternating Scorpions

10/10 Quadruped Thoracic Rotations

10 Bootstrap Squats

B: Metcon (AMRAP - Reps)

"Fortitude"

30:00 minute EMOM

Minute 1: 15/12 Cal Row, Ski or 13/9 Cal Bike

Minute 2: 15 Burpees

Score = Rounds

Best possible score = 30 Rounds

If you take a round off then score is 29/30

Primary Objective: Complete 25+ rounds as prescribed

Secondary Objective: Complete each movement in under 45 seconds

Stimulus: Lactate Threshold / Mental Grit

RPE: 10/10 *Test Workout

C: Yoga (No Measure)

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

3 minute machine of choice

Then…2x

30 second jog

30 second high knees/leg raises

30 second jumprope

30 second skip/rainbows

30 second butt kick/flutter kick

Warm-up (No Measure)

Max plank hold

Shuttle Run (5 Rounds for reps)

5 x 1 minute

1 minute rest

Building Blocks (No Measure)

20 Min EMOM

Minute 1: 10 DB floor press

Minute 2: 10 Banded tricep extension

Minute 3: 10 DB bicep curl

Minute 4: 10 Ring rows

Minute 5: Rest

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

5 sets - same weight

10 Pendlay rows

10 Yates rows

****

4 sets - same weight

10/10 DBs Renegade rows

10/10 Gorilla rows

****

3 sets

15 BB bicep curls

15 BB supinated shoulder to overhead

“21”

15 Drag curls

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 minute Row or Ski Erg

6 Inchworm to Hollow

8/8 Single Arm Dumbbell Push Press

10/10 Single Leg Straddle Leg Lifts

8 Hollow Tuck Ups

B: Weight lifting (Weight)

Strength / Weightlifting

Every 90 seconds, 6 Sets

1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead

C: Metcon (Time)

"Honda"

15 Strict Handstand Push-Ups

45 Power Cleans (Rx 95/65, S 75/55)

15 Strict Handstand Push-Ups

Rest 3:00 minutes

15 Box Jumps (Rx30/24, S 24/20″)

30 Shoulder to Overhead (Rx 115/75, S 95/65)

15 Box Jumps

Time Domain: 4:00-6:00 / Couplet, 11:00-15:00

Time Cap: 17:00 Running Time

Primary Objective: Complete each couplet in under 5:00 minutes

Secondary Objective: Keep the sets on the barbell movements to 10+ unbroken reps.

Stimulus: Barbell Cycling and Muscular Stamina.

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

MAY 27th MURPH classes at 8AM and 9AM

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30/:30 Adductor Rock Backs

:30/:30 Active Deep Lunge Stretch

10 Cossack Squats *Slow and Controlled

5/5 Single Leg Pistol Step-Downs

5 Jumping Pull-Ups + 3 sec Eccentric

B: Metcon (Weight)

12:00 minute EMOM

minute 1: 5 Pause Back Squats (2sec) @ 7 RPE

minute 2: 10 Dual DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25)

minute 3: Rest

C: Metcon (Time)

"Frenzy"

3 Rounds for Time

42 Wall Balls (Rx 20/14, S 16/12) 10/9ft

21 Toe to Bar

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each round of the workout in around 4 minutes to keep total time close to 12 minutes on the clock.

Secondary Objective: Maintain sets that allow for only 2 breaks during each set on each movement.

Stimulus: Muscular Endurance / Chipper Feel

RPE: 7/10, This will be lower for the majority, but those with high levels of capacity it will kick up a notch as they are able to hold onto bigger sets.