April 21, 2024 - No Comments! HGX-FIT – Sun, Apr 21 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
April 20, 2024 - No Comments! Functional Fitness – Sat, Apr 20 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 Cardio Choice 10 Knee Hug Lunge + Twist 10 second Ring Support Hold 10 second Bottom of Dip Hold 5 Push-Ups 30/30 second active pigeon stretch B: Metcon (Time) "High Five" For Time, With a Partner 50 Ring Muscle-Ups (A: 100 Jumping Pull-Ups and 100 Elevated Push-Ups ) 5k Run 500 Air Squats Time Domain: 30:00-40:00 Time Cap: 45 minutes Primary Objective: Complete within the Time Cap Secondary Objective: Split evenly with your partner today Stimulus: Murph Prep / Challenge Workout / Chipper RPE: 9/10
April 19, 2024 - No Comments! Uniquely Abled Fitness – Fri, Apr 19 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) 3x through 30 seconds jump rope 10 db Arnold's press Pull-ups Pull-up Progressions: Jumping Banded Deficit "Bungee" (Time) 3 rounds for time: 10 Russian kettle bell swings 15 air squats 400 meter machine
April 19, 2024 - No Comments! Functional Fitness – Fri, Apr 19 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 Cardio Choice 5 Inchworm Push-Ups 10 Alternating Samson Lunges Into.. 2 Sets, For Quality Speed + Power 10/10 Single Leg Medicine Ball Rotational Toss 20 Parallel Rotational Medball Throw Drill 10 Rotational Medball Slams 10 Skater Hop and Stick B: Clean and Jerk (Every 2:00 minutes, 8 Sets 1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day ) C: Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn more about Grettel click here Maintain unbroken sets of Clean and Jerks RPE: 10/10 This is a Benchmark Test Stimulus: Lactate Endurance / Barbell Cycling and Conditioning
April 18, 2024 - No Comments! Functional Fitness – Thu, Apr 18 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) 8:00 minutes, For Quality 10 Down Dog Toe Taps 5/5 Single Arm Ring Rows w/ Pause at Chest 10 Ring V-Outs 30 second Thoracic Extension Against the Wall 15 second Wall Supported Handstand Hold with Weight Shifts B: Gymnastic Skills (Handstand walk and rope climbs) C: Metcon (Time) "The Overlook" 10 Rounds for Time 1 Rope Climb 15ft 5m (15ft) Handstand Walk (A: 2 wall walks) 7/5 Strict Pull-Ups 15m (25/25ft) DB Mix Front Rack + Overhead Carry (Rx50/35, S 40/25) Rest 1:00 minute after every 2 Rounds Time Domain: 19:00-24:00 (Including rest time) Time Cap: 27 minutes Primary Objective: Complete each set of 2 rounds in under 4:00 minutes Secondary Objective: Maintain unbroken reps across all movements Stimulus: Gymnastics Skill / Stamina D: Recovery (No Measure) Time permitting 1:00/1:00 Scorpion Stretch 1:00/1:00 Couch Stretc h 1:00/1:00 Crossbody Lat Stretch 1:00/1:00 Wall Figure 4 Stretch 1:00/1:00 Single Leg Forward Fol d
April 18, 2024 - No Comments! HGX-FIT – Thu, Apr 18 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 x 5 seated (floor) strict shoulder press Start at 65% of 1RM. Build Between sets 10 DB front delts 10 DB lateral delts *** 5 x 8 DB Shoulder shrugs *** 3 Supersets 10 Pendlay rows 10/10 DB/KB Gorilla rows “21”
April 18, 2024 - No Comments! Legends – Thu, Apr 18 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 View Public Whiteboard Metcon (No Measure) 8-12 rds 200M walk 15 Box step ups *** Remaining time 10/10 DB bent over rows 10/10 Paloff press
April 17, 2024 - No Comments! Functional Fitness – Wed, Apr 17 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: 200m Run 10 Hip 90/90 Rotations :20/20 Second Copenhagen Hold :20/20 Second Single Leg Glute Bridge Hold 10 PVC Pipe Passovers + 10 Overhead Squats B: Overhead Squat (Take 15:00 minutes to Establish 3RM Overhead Squat ) C: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Keep the Overhead Squats unbroken RPE: 10/10 *Tester Workout Stimulus: Benchmark Test
April 17, 2024 - No Comments! Mom’s Strength Conditioning – Wed, Apr 17 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) 45sec Breathing in Cat/Cow 2 Rounds: 8 Bird Dogs 8ea Band warm-up (pull aparts, good mornings, face pulls, straight-arm lat pulls) 10-15sec supported hang Deadlift 3 Rounds: 6 Deadlift 8 Supine Grip Inverted Row ~Rest 1min b/w sets~ B: Gymnastics skills Handstand walk/skills 2 Rounds: 8-10 GHD Hip Extensions 30-45sec Knee Plank DB Drag ~Rest 1min b/w sets~ C: 12 Min AMRAP (AMRAP - Rounds and Reps) 1min Bike 50' Suitcase Carry (Arm 1) 6 DB Hang Snatch (Arm 1) 50' Suitcase Carry (Arm 2) 6 DB Hang Snatch (Arm 2) Cool Down (No Measure) Single Leg Forward Fold Lat Stretch in Child's Pose Happy Baby Downtrain Breathing
April 16, 2024 - No Comments! HGX-FIT – Tue, Apr 16 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 8x5 start at 65% and build *** 4 sets 8 BB decline close grip press 8 DBs floor press 8 DBs rear delt raises *** 3 supersets 20 BB reverse curls 20 BB shoulder to ovhd 20 DB hammer curls 20 DB kick backs *** 125 Vups or 250 Alt single leg Vups
