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 - 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 - 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)

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 - 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 - 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