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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Rowing Technique

10 Alternating Reverse Lunges

8/8 Single Arm Dumbbell Upright Row

10 Ring V-Outs

Into..

Partner Rowing Golf

1000m Row, For Time

B: Metcon (AMRAP - Rounds and Reps)

"Row Away"

20:00 minute AMRAP

Partner 1: Max Meter Row Ski or Bike

Partner 2:

10 Left Arm Dumbbell Snatches

25 ft. (8m) Single Dumbbell Overhead Walking Lunge

10 Right Arm Dumbbell Snatches

25 ft. (8m) Single Dumbbell Overhead Walking Lunge

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

Alternate every time when you complete the round of Dumbbell Snatches and Overhead Walking Lunges .

Every 10 meters on the Rower is 1 Rep, so 1000m = 100 Reps

Every 5ft on the Lunge is 1 Rep, so 1 Round = 30 Reps

Primary Objective: Complete 1 round of the Dumbbell movements in as close to 1:00 minute as possible.

Secondary Objective: Complete 270/250m on the rower within each time period. The goal for this would be to accumulate close to 3500m on the Rower which would be 350 reps total.

Stimulus: Aerobic Stamina / Quad Pump

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

30 second Jump Rope

3 Tall Muscle Cleans

3 Front Squats

8 Barbell Good Mornings

5 Behind Neck Strict Press

5 Hamstring Walkout

20 second Bridge Hold

20/20 Second Side Plank

B: Deadlift (Take 20:00 minutes to Establish
1RM Deadlift )

C: Metcon (Time)

"Slinky"

5 Rounds for TIme:

3 Wall Walks

5 Squat Clean

50 Double Unders (A: 100 singles)

5 Shoulder to Overhead

Barbell: (Rx155/105, S 125/85)

Time Domain: 9:00-12:00 minutes

Time Cap:15 Minutes

Score: Time

Primary Objective: Complete the workout in the time domain.

Secondary Objective: Focus to complete each movement in under 45 seconds which will keep us under the time cap of 15 minutes.

RPE: 8/10

Stimulus: Barbell Conditioning / Battery Work

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 banded pull apart

10 light db push press

20 jumping jacks

Bench Press

4x3 build to heavy 3

Skill: Ski Erg (3 Rounds for time)

3 rounds

400 m ski

Rest 2 min after each round

15 EMOM "Slopes" (No Measure)

1:00 ski

1:00 push -ups

1:00 db deadlifts

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

10 Banded Pull Aparts

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Clean

3 Kneeling Squat Jumps

3/3 Single Leg Box Jump to Stick

8 Ring Rows or 6 Strict Chin-Ups

B: Power Snatch (10:00 minute EMOM
1 Power Snatch, Start @ 70% of 1RM )

BB: Power Clean (10:00 minute EMOM
1 Power Clean, Start @ 70% of 1RM )

C: Metcon (Time)

10 Rounds, For Time:

7 Chest To Bar Pull-Ups

Score: Time

Cap: 10:00 minutes

For this test today, you MUST rest after each round of 7 C2B Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be unbroken

Re-test from Jan 10th

Primary Objective: Improve your score from Week 1 of the cycle.

Secondary Objective: Finish the 10 sets unbroken in under 8:00 minutes

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

Metcon (No Measure)

8-12 rds

200M walk

15 Box step ups

***

Remaining time

10 ring rows

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 8 seated (floor) strict shoulder press

Start at 50-55% of 1RM. Build

10 DB rear delts b/t sets

***

5 x 5 Shoulder shrugs (build)

***

3 Supersets

“21”

20/20 Reverse curl to Shoulder to overhead

***

150 WB sit-up toss

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

HomeGrown AthletX - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Quadruped Pelvic Tilts

Bird Dogs

Scapular Push-Ups

90/90 Hip Stretch + Switch to Kneeling

Split Squat w/Rotation

Plate ABC's

A: Back Squat

3 Sets:

8 Back Squat

30-45sec Bear Plank

~Rest 1min b/w sets~

B: Weight lifting (Weight)

3 Sets:

8-10 DB Floor Press

10-12 Bench Dips

~Rest 1min b/w sets~

C: 12 Min AMRAP (No Measure)

1min Bike

10 Half-kneeling DB Press (ea side)

8 Crossover Box Step-Ups (ea side)

6 Elevated Push-Ups

Cool Down (No Measure)

Pec 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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

30 second Echo

30 second Deep Lunge Mountain Climbers

30 second Row

30 Bootstrap Squat

30 second Lateral Shuffle

-15 second Transition between each movement

B: Metcon (AMRAP - Rounds)

"Flow State"

40:00 minute EMOM, 8 Sets

minute 1: 14/11 Cal Row or Ski or 10/9 Cal

minute 2: 8 Burpee Box Jump (Rx24/20, S 20/16″)

minute 3: 14/11 Cal Row or Ski or 10/9 Cal Bike

minute 4: 15 Wall Balls (Rx 20/14, S 16/12)

minute 5: 150m Run or 6 Shuttle Runs

Score = Rounds

You may take off a total of 5 rounds, which is 1 round per movement.

Primary Objective: Complete each movement in under 45 seconds

Secondary Objective: Keep RPE under 8 on all movements. Find the best way to keep each movement aerobic and the entire workout with an RPE of 7.

Stimulus: Aerobic Threshold / Muscular Stamina

C: Mobility (No Measure)

Time permitting

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3:00 minute Echo Bike or Rower

Into..

2 Sets, For Quality

5 Kettlebell Sumo Deadlift High Pulls

5 Hanging Knee Tucks

5 Yoga Push-Ups

10 Hip Thrust off Bench , Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)

B: Bench Press (Take 15:00 minutes to Establish
1RM Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Manic Midline"

15:00 minute AMRAP

5 Strict Handstand Push-Ups

10 Toe to Bar

15 American Kettlebell Swings (Rx53/35, S 44/26)

Primary Objective: Unbroken sets across all movements

Secondary Objective: Achieve most possible rounds + reps of the AMRAP.

Goal ~ 8+ Rounds

Stimulus: Upper Body Density / Muscular Stamina

RPE: 7/10

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

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

100M Front rack farmers carry

10 Barbell shoulder to overhead

10/10 DB Arnold press

15 Letter “T”

****

10 DB Hammer curls

10 DB Zottman curls

15 Red band tricep ext