19Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
1:00 minute Cardio Choice
10 Alternating Cossack Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows 2020 Tempo
:20/:20 second Single Leg Glute Bridge Hold
Metcon (6 Rounds for calories)
"Front For Show, Back for Go"
6 Sets
3:00 minute AMRAP
*Strict Pull-Ups
50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)
-Max Calorie Machine (Alt Machines if possible)
Rest 1:30 between sets
Strict Pull-Ups
Round 1: 18/12
Round 2: 15/10
Round 3: 12/8
Round 4: 9/6
Round 5: 6/4
Round 6: 3/2
Adjusted Option:
Strict Pull-Ups
Round 1: 15/11
Round 2: 13/10
Round 3: 11/8
Round 4: 9/6
Round 5: 7/5
Round 6: 5/3
Machine Scales: Choose any today
Primary Objective: Complete all work and get to the Machine before the time expires on each and every round.
Secondary Objective: As expected, the machine cals should increase on every round in proportion with the decrease in prescribed strict pull-ups.
Stimulus: Strict Pulling Strength / Unilateral Leg Strength / Aerobic Capacity
Recovery (No Measure)
Time permitting
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Child's Pose
18Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 minutes, For Quality
8 PVC Pipe Passovers
8/8 PVC Around the Worlds
8 PVC Pipe Snatch Balance
8 Hollow Rocks
8 Arch Rocks
8 Alternating V-Ups
Into
“Barbell Primer”
3 Sets, Starting @ 45/35lb, 20/15kg
High Hang Snatch Pull + High Hang Power Snatch
Hang Snatch Pull + Hang Power Snatch
Hang Squat Snatch + Overhead Squat
Snatch + Hang Snatch + 2 Overhead Squats
B: Weight lifting (Weight)
Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Sq Snatch + 1 Hang Sq Snatch + 2 Overhead Squats
Start @ 70% of 1RM hang Sq Snatch and increase to a "Heavy" for the Day
C: Metcon (6 Rounds for time)
"Cycle Bar"
Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Thrusters
Load: (Rx 95/65, S 75/55)
Primary Objective: Compete each set in under 1:45 minutes
Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within 10 seconds of each other.
Stimulus: Barbell Cycling / Anaerobic
RPE: 8/10
18Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - Mom's Strength Conditioning
Metcon (No Measure)
Breathing basics
- supinated on back (10 breaths/60sec)
- side-lying (5 breaths/30sec each side)
Warm-Up:
10 min glute + core activation (~2-3 sets):
8-10 Glute bridges
8-10 Cat Cow
30 sec Banded lateral side step
10-12 Bird dogs
Squat Mechanics: kneeling squat, air squat, back squat
3 Rounds:
8 Back squat / air squat / kneeling squat
10 Bent over DB row each side
10 min:
1min on bike
6-8 Step downs from box (each side)
15-30 sec side plank each side
Cool down + downtrain breathing
17Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2-3 x
1 min bike
30 seconds rest
Push-ups
1. Knee plank
2. Hold knee plank/rest
3. Floor to knee plank
4. Practice!
Push it, pull it! (No Measure)
EMOM 12 minutes
Minute 1: Push-ups
Minute 2: Bike
Minute 3. Ring rows
Minute 4: Jog
17Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Buy-in: 50 Leg raises over the DB's
12 rounds
1 Devil press
3 Shoulder to overhead
5 Front squats
100M run
Cash-out 50 Leg raises over the DB's
Please do not drop DB's
16Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes, For Quality
200m Run
10 Bootstrap Squats
5 Inchworm Push-Ups
10 Alternating Box Step-Ups
10 KB Sumo Deadlifts
B: Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24'' / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Time Domain: 35:00-40:00 minutes
Time Cap: 45:00 minutes
Primary Objective: Split workload with your partner evenly and complete under the time cap.
Secondary Objective: Maintain sets of 10 + Reps at a time for each movement
Stimulus: Aerobic Capacity / Muscular Endurance
RPE: 8/10 (would be 9-10 / 10 if done solo)