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.

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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Breathing w/glute bridges

Dynamic Clam Shells

Reverse Clam Shells

Side Lunges

Air Squats to Calf Raise

Stand to Land Impact Drill

A: Front Squat (4 x 6 (+1 set from last week))

4 Sets :

6 Front Squats

6 Single Arm DB Bench Press (ea side)

~Rest 1min b/w sets~

B: 4 Rounds For Quality (Time)

4 Rounds :

10 Bulgarian Split Squat w/Internal Rotation (ea side)

10 Elevated Elbow Plank to High Plank

10 Wall Sit Leg Marches (hold 3-5sec)

30sec Copenhagen Plank (ea side)

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Legs on bench downtrain breathing

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 - Legends

Metcon (No Measure)

Partner training

15min

12 Barbell shoulder to overhead

10/10 Arnold press

100M Farmers carry (high/low)

****

15min

10/10 DB hammer curls

15 Letter Y

10/10 DB Zottman curls

15 Letter T

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)

Decline bench press

5x5 80-82%

***

4 sets

8 DB pullovers

8 DBs floor press

8 DBs deficit push-ups

***

3 supersets

20 BB bicep curls

20 BB supinated shoulder to ovhd

3 supersets

12 DBs hammer curls

12 DBs tate press

***

4x25 Hindu push-ups

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 Jump Rope Practice

10 Hollow Rocks

10 second Hollow Hold

8/8 Staggered Stance Barbell Good Mornings

10 Scapular Pull-Ups

B: Metcon (5 Rounds for weight)

"Popeye"

15:00 minute EMOM: For Completion

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Strict Pull-Ups

Minute 3: 75 Double Unders (A:150 singles)

Barbell Loads: 50-55-65-70-75%

Score: Loads

Primary Objective: Unbroken Double Unders

Secondary Objective: Consistent Sets on Pull-Ups

Stimulus: Posterior Chain / Pulling Strength / Double Under Efficiency

RPE: 6/10

C: Metcon (Time)

Daily Finisher / Bodyweight Stamina Test

10 Sets For Time

15/10 Unbroken Push-Ups

Rest as needed

Level 2:

10 Sets x Unbroken Reps

Rest 1:00 minute between sets

Level 1:

10:00 minute EMOM

5-10 Elevated or Band Assisted Push-Ups

Rules: Reps unbroken, while maintaining a plank position (no down dog)

Time Domain: 7:00-12:00 minutes

Time Cap: 15:00 minutes

Stimulus: Bodyweight Stamina / Pushing Endurance

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 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

20 second Prayer Stretch

5/5 Toe Drag Step-Up

into...

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

B: Snatch (Take 15:00 minutes to Find a 1RM Snatch )

C: Metcon (AMRAP - Reps)

"Routine Maintenance"

4 Sets, For Max Reps

2:00 minute AMRAP, 1:00 minute Rest

12 Alt DB Hang Snatch

12 Single DB Step-Overs (Rx24/20, S 20/16″)

-Max Calorie in the Remaining Time

Load: (Rx50/35, S 40/25)

Score = Total Reps (Calories + Dumbbell Reps)

Primary Objective: Complete the Dumbbell Reps in 90 seconds or less

Secondary Objective: Complete 8/6+ Calories per interval

Stimulus: Glycolytic / High Intensity Intervals

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 - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Cat Cow

Bird Dogs

Crawling

Inchworms

Straight Leg Kicks

Wall Single Leg Hinge Rotations

A: Deadlift (4 x 6 (+1 set from last week))

4 Sets :

6 Deadlifts

8 Ring Rows

~Rest 1min b/w sets~

B: 4 Rounds For Quality (Time)

4 Rounds :

10 Landmine Staggered Stance RDL w/SA Row (ea side)

10 Landmine Rotations

10 Landmine Tall Kneeling Presses

10 Toenail Spot Scap Pull-Ups

Cooldown (No Measure)

Single-leg forward fold

Seated glute crossover stretch

Puppy pose downtrain breathing

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)

2x

10 good mornings with pvc pipe

10 air squats

Skill: Back Squat

Set your j-hooks

3-4 tempo reps

5-6 regular reps

Back Squat (3 reps every 2 minute
5 sets)

Jump like Jason! (No Measure)

20 sit-ups

30 seconds jump rope

15 sit ups

30 seconds jump rope

10 sit ups

30 seconds jump rope

20 db snatch

30 seconds jump rope

15 db snatch

30 seconds jump rope

10 db snatch

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)

3 sets

Only barbell

250M run

10 Bicep curls

20 Strict shoulder press

30 Lunges

40 Good mornings

30 Back squats

20 Behind the neck strict press

10 Reverse curls

250M run

**Rest :90 sec b/t sets

Remaining time:

100 WB sit-ups