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