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)

2 Sets, For Quality

1:00 minute Machine Choice

10 Bird-Dogs

20 Bear Plank Shoulder Taps

10/10 Single Leg Glute Bridges

20 second Glute Bridge Hold

10 Cossack Squats

B: Warm-up (No Measure)

Primer

3 Sets

Power Clean + Front Squat

Squat Clean + Front Squat

Rest 30 seconds

3 Bench Press

Rest 30-60 seconds

*Increase loads up to working weights

C: Metcon (No Measure)

"The Air Fryer"

30:00 minute EMOM

min 1: 3 Front Squats*

min 2: 14/12 Row or Ski or 11/9 Cal Bike

min 3: 5 Bench Press

min 4: 14/12 Row or Ski or 11/9 Cal Bike

min 5: Rest

Front Squats will be from the floor, 3 second Pause on 3rd Rep

Loads: Starting @ 70% of 1RM for both lifts and increasing to an 8 RPE

Primary Objective: Finish the 3 Front Squats at 80%+/- of 1RM and the Bench Press at 77%+/- of 1RM.

Secondary Objective: Keep the Bike Erg and Ski Erg under 7 RPE

Stimulus: Battery Work + Absolute Strength