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

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

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”

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

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

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 Rounds, For Quality

1:00 minute Rowing Form Work

10 Alternating Single Arm Kettlebell Swing

5/5 Kettlebell Windmill

20 Plank Shoulder Taps

20 sec Strict Knee Raises (Controlled Slow Tempo)

Into..

Toe to Bar Progression / Skill Touch

B: Metcon (AMRAP - Reps)

“Toe to Bar Stamina Test”

10:00 minute EMOM

Unbroken Toe to Bar Test

Quarterfinals athletes: Keep volume minimal and just work on quality linked sets of 5-7 reps

Goal = 5-10 reps / set

Score = Average Reps across all sets

Primary Objective: Maximum average reps across all sets

Secondary Objective: Consistency across all sets.

RPE: 8/10

Stimulus: Midline + Lat Stamina

C: Metcon (AMRAP - Rounds and Reps)

"Victory Formation"

10:00 minute AMRAP

20/16 Cal Row or ski or 18/14 Cal Bike

10/10 DB Hang Power Snatch (Rx50/35, S 40/25)

20/15 Push-Ups

Primary Objective: Complete 3 Rounds within the 10:00 minute AMRAP. The goal will be to keep as close to 1:00 minute per station as possible.

Secondary Objective: Maintain consistent splits across for all rounds completed.

Stimulus: Muscular Endurance / Stamina Conditioning

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 - 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

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)

20min

15 reps of each letter “Y, T, W”

10/10 DB Arnold press

100M DB ovhd carry (switch often)

***

Remaining time

10 DBs Hammer curls

10 DBs Zottman curls

15 Ring rows

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)

2:00 minute Bike

Into..

5/5 Worlds Greatest Stretch

30 sec Single Unders

10 Dumbbell Deadlifts

10 Alternating Step-Ups

20 seconds Scapular Pull-Ups

into...

10 Deep Lunge Mountain Climbers

30 second Jump Rope Practice

10 Dumbbell Hang Power Cleans

8 Single Dumbbell Step-Ups

8 Bar Kip Swings

B: Bar MU progressions

C: Metcon (6 Rounds for calories)

"Just Enough"

6 Sets, For Max Calories

3:00 minute AMRAP

50 Double Unders (A: 100 singles)

4 Dual Dumbbell Power Clean

4 Dual Dumbbell Step Overs (Rx24/20, S 20/16″)

4 Burpee Bar Muscle-Ups (A: Burpee Pull-Ups)

-Max Cals

Rest 1:00 minute between Sets

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

Score = Total Sum of Calories

Goal Score: 15/11 Calories Per Interval

Primary Objective: Complete the buy-in, in 2:00 minutes or less.

Secondary Objective: Maintain consistent calories across or increase the calories from set 1 to set 6.

D: Mobility (No Measure)

Time permitting

10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)

1:00 Down Dog Calf Stretch

1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)

1:00/1:00 Couch Stretch

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)

2 Rounds:

30sec Breathing in 90/90 w/Cross-Body Reach (ea side)

8 Glute Bridge

8 Deadbugs

8 Dynamic Clam Shells (ea side)

8 Air Squat to Calf Raise

A: Front Squat

3 Sets:

6 BB Front Squat

30sec Elevated Adductor Side Plank / Modified Copenhagen Plank (ea side)

~Rest 1min b/w sets~

B: Shoulder Press

3 Sets:

6 Seated DB Strict Press

10 Single Leg Hip Thrusts (2sec down, explode up) (ea side)

~Rest 1min b/w sets~

C: Min EMOM (No Measure)

Every 1:00, complete following all on one side, then switch sides each minute

6 Single Arm DB Hang Cleans

6 Single Arm DB Thruster

6 Single Arm DB Front Rack Single Leg March

Cool Down (No Measure)

Couch stretch

Pigeon stretch

Adductor rock backs

Childs pose downtrain breathing