April 30, 2024 - No Comments! Workshop – Tue, Apr 30 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 - Workshop AMRAP 12min 250m Row or Ski Max Toes to Bar or Hanging Knee Raises Max Box Jumps or Step ups
April 30, 2024 - No Comments! Functional Fitness – Tue, Apr 30 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 4 Inchworm to Hollow (3sec Pause at Hollow) 5/5 Worlds Greatest Stretch 10 Bootstrap Squats 20 Lateral Line Hops 20 Forward and Back Line Hops 30 second Wall Sit March Gymnastic Skills (10:00 minutes Accumulated Time in Freestanding Handstand Hold Level 2: Wall Facing Handstand Hold Level 1: Box Pike Handstand Hold ) C: Metcon (AMRAP - Reps) "The Balrog" 4 Rounds, For Reps: 3:00 AMRAP 4-5-6-7 Wall Walks 50 Double Unders (A: 100 singles) *Max Wall Balls in the Remaining Time Wallball: (Rx 20/14, S 16/12) Score: Total Reps of Wall Balls Goal: 120+ Reps Primary Objective: Go Big Early, get those Wall Ball reps in when you have the most time to maximize your rep count Secondary Objective: Remain unbroken on Double Unders Stimulus: Shoulder + Quad Stamina RPE: 8/10 D: Recovery (No Measure) Time permitting :30sec/:30sec KB Calf Smash 1:00/1:00 Half Kneeling Hamstring Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Standing Forward Fold 1:00 Updog Pose
April 30, 2024 - No Comments! HGX-FIT – Tue, Apr 30 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 open gym at 7AM HomeGrown AthletX - HGX-FIT Metcon (No Measure) Decline bench press 5x5 at 85-87% Immediately into.. Flat bench 5x5 at 80% 10 DB close grip press (floor) 10 DB tate press **** 3 supersets â21â 15 drag curls **** 150 WB sit-ups
April 30, 2024 - No Comments! Legends – Tue, Apr 30 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 - Legends View Public Whiteboard Metcon (No Measure) Partner training 100M Front rack farmers carry 10 Barbell shoulder to overhead 10/10 DB Arnold press 15 Letter âTâ **** 10 DB Hammer curls 10 DB Zottman curls 15 Red band tricep ext
April 29, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Apr 29 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)
April 29, 2024 - No Comments! Functional Fitness – Mon, Apr 29 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
April 28, 2024 - No Comments! Uniquely Abled Fitness – Sun, Apr 28 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
April 28, 2024 - No Comments! HGX-FIT – Sun, Apr 28 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
April 27, 2024 - No Comments! Functional Fitness – Sat, Apr 27 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
April 26, 2024 - No Comments! Functional Fitness – Fri, Apr 26 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
