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