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 Echo

30 second Deep Lunge Mountain Climbers

30 second Row

30 Bootstrap Squat

30 second Lateral Shuffle

-15 second Transition between each movement

B: Metcon (AMRAP - Rounds)

"Flow State"

40:00 minute EMOM, 8 Sets

minute 1: 14/11 Cal Row or Ski or 10/9 Cal

minute 2: 8 Burpee Box Jump (Rx24/20, S 20/16″)

minute 3: 14/11 Cal Row or Ski or 10/9 Cal Bike

minute 4: 15 Wall Balls (Rx 20/14, S 16/12)

minute 5: 150m Run or 6 Shuttle Runs

Score = Rounds

You may take off a total of 5 rounds, which is 1 round per movement.

Primary Objective: Complete each movement in under 45 seconds

Secondary Objective: Keep RPE under 8 on all movements. Find the best way to keep each movement aerobic and the entire workout with an RPE of 7.

Stimulus: Aerobic Threshold / Muscular Stamina

C: Mobility (No Measure)

Time permitting

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon