27Apr
Announcements
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
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
25/25ft (8/8m) Lateral Band Walk
25/25ft (8/8m) Banded Monster Walk
10 Glute Bridges 3131 Tempo
50/50ft (15/15m) A Skips + B-Skips
B: Metcon (Time)
"Manion"
7 Rounds for Time, With a Partner
400m Run (A: 27/22 Cal Bike)
29 Back Squats (Rx135/95, S 115/75)
Time Domain: 20:00-25:00 minutes
Time Cap: 35:00 minutes
Primary Objective: Complete the workout in the best time possible
Secondary Objective: Complete the workout under the time cap, splitting the workload evenly between partners
Stimulus: Leg Stamina / Endurance
RPE: 8/10
26Apr
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 - Uniquely Abled Fitness
Warm-up (No Measure)
3 minute machine of choice
Then…2x
30 second jog
30 second high knees/leg raises
30 second jumprope
30 second skip/rainbows
30 second butt kick/flutter kick
Warm-up (No Measure)
Max plank hold
Shuttle Run (5 Rounds for reps)
5 x 1 minute
1 minute rest
Building Blocks (No Measure)
20 Min EMOM
Minute 1: 10 DB floor press
Minute 2: 10 Banded tricep extension
Minute 3: 10 DB bicep curl
Minute 4: 10 Ring rows
Minute 5: Rest
26Apr
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)
2 Rounds, For Quality
1:00 minute Rowing Form Work
10 Alternating Scorpions
10/10 Quadruped Thoracic Rotations
10 Bootstrap Squats
B: Metcon (AMRAP - Reps)
"Fortitude"
30:00 minute EMOM
Minute 1: 15/12 Cal Row, Ski or 13/9 Cal Bike
Minute 2: 15 Burpees
Score = Rounds
Best possible score = 30 Rounds
If you take a round off then score is 29/30
Primary Objective: Complete 25+ rounds as prescribed
Secondary Objective: Complete each movement in under 45 seconds
Stimulus: Lactate Threshold / Mental Grit
RPE: 10/10 *Test Workout
C: Yoga (No Measure)
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
25Apr
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 - HGX-FIT
Metcon (No Measure)
5 sets - same weight
10 Pendlay rows
10 Yates rows
****
4 sets - same weight
10/10 DBs Renegade rows
10/10 Gorilla rows
****
3 sets
15 BB bicep curls
15 BB supinated shoulder to overhead
“21”
15 Drag curls
25Apr
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)
10:00 minutes, For Quality
1:00 minute Row or Ski Erg
6 Inchworm to Hollow
8/8 Single Arm Dumbbell Push Press
10/10 Single Leg Straddle Leg Lifts
8 Hollow Tuck Ups
B: Weight lifting (Weight)
Strength / Weightlifting
Every 90 seconds, 6 Sets
1 Power Clean + 3 Strict Press @ 8 RPE + 10 sec Pause Overhead
C: Metcon (Time)
"Honda"
15 Strict Handstand Push-Ups
45 Power Cleans (Rx 95/65, S 75/55)
15 Strict Handstand Push-Ups
Rest 3:00 minutes
15 Box Jumps (Rx30/24, S 24/20″)
30 Shoulder to Overhead (Rx 115/75, S 95/65)
15 Box Jumps
Time Domain: 4:00-6:00 / Couplet, 11:00-15:00
Time Cap: 17:00 Running Time
Primary Objective: Complete each couplet in under 5:00 minutes
Secondary Objective: Keep the sets on the barbell movements to 10+ unbroken reps.
Stimulus: Barbell Cycling and Muscular Stamina.
24Apr
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/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch
10 Cossack Squats *Slow and Controlled
5/5 Single Leg Pistol Step-Downs
5 Jumping Pull-Ups + 3 sec Eccentric
B: Metcon (Weight)
12:00 minute EMOM
minute 1: 5 Pause Back Squats (2sec) @ 7 RPE
minute 2: 10 Dual DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25)
minute 3: Rest
C: Metcon (Time)
"Frenzy"
3 Rounds for Time
42 Wall Balls (Rx 20/14, S 16/12) 10/9ft
21 Toe to Bar
Time Domain: 9:00-13:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Complete each round of the workout in around 4 minutes to keep total time close to 12 minutes on the clock.
Secondary Objective: Maintain sets that allow for only 2 breaks during each set on each movement.
Stimulus: Muscular Endurance / Chipper Feel
RPE: 7/10, This will be lower for the majority, but those with high levels of capacity it will kick up a notch as they are able to hold onto bigger sets.