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

30 Jump Rope Practice

10 Hollow Rocks

10 second Hollow Hold

8/8 Staggered Stance Barbell Good Mornings

10 Scapular Pull-Ups

B: Metcon (5 Rounds for weight)

"Popeye"

15:00 minute EMOM: For Completion

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Strict Pull-Ups

Minute 3: 75 Double Unders (A:150 singles)

Barbell Loads: 50-55-65-70-75%

Score: Loads

Primary Objective: Unbroken Double Unders

Secondary Objective: Consistent Sets on Pull-Ups

Stimulus: Posterior Chain / Pulling Strength / Double Under Efficiency

RPE: 6/10

C: Metcon (Time)

Daily Finisher / Bodyweight Stamina Test

10 Sets For Time

15/10 Unbroken Push-Ups

Rest as needed

Level 2:

10 Sets x Unbroken Reps

Rest 1:00 minute between sets

Level 1:

10:00 minute EMOM

5-10 Elevated or Band Assisted Push-Ups

Rules: Reps unbroken, while maintaining a plank position (no down dog)

Time Domain: 7:00-12:00 minutes

Time Cap: 15:00 minutes

Stimulus: Bodyweight Stamina / Pushing Endurance