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