28Apr
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
28Apr
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
27Apr
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
26Apr
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
26Apr
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
25Apr
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
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