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 Bar
To 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

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

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