Workout of the day

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

1:00 minute Cardio Choice

6 Inchworm to Hollow Body

10 Hollow Rocks

10/10 Single Leg Crossbody RDL

10/10 Single Leg Glute Bridges

30 sec Glute Bridge Hold

B: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%

Percentage is based on your 1-rep max Deadlift )

C: Metcon (Time)

"Middle Child"

For Time:

5-10-15-20

American Kettlebell Swings (Rx53/35, S 44/26)

Abmat Sit-Ups

Rest 1:00 minute

20-15-10-5

American Kettlebell Swings

Abmat Sit-Ups

Time Domain: 7:00-11:00 minutes

Time Cap:12:00 minutes

Primary Objective: Complete the Kettlebell Swings unbroken

Secondary Objective: Complete the second set faster than the first set.

Stimulus: Midline Conditioning /Posterior Chain

RPE: 7/10

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)

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

into..

2 Sets, For Quality

30 second Partner Medball Chest Pass

15 second Transition

30 second Partner Wall Ball Toss

15 second Transition

30 second Medball Partner Sit-Up Toss

15 second Transition

30/30 second Medball Russian Twist Toss

Rest 1:00 minute and Repeat

into..

400m Run (both partners run together passing back and forth the medball)

B: Metcon (AMRAP - Rounds and Reps)

“Bodhi”

20:00 minute AMRAP

5 Strict Pull-Ups

10 Thrusters (Rx 95/65, S 75/55)

15 Air Squats

5 Strict Pull-Ups

10 Strict Handstand Push-Ups

15 Burpees

Primary Objective: Complete each round in sub 4:00 minutes, Goal 5+ Rounds

Secondary Objective: Complete each set of Strict Pull-Ups unbroken

Stimulus: Full Body Muscular Endurance / Stamina / Interference

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)

2 Sets : (6:00 minutes)

30 second Jump Rope Practice

10 second Transition

30 second Alternating Box Step-Ups

10 second transition

30 second Romanian Deadlifts

10 second transition

30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold

10 second transition back to the Rope

AA: Warm-up (No Measure)

Primer:

Hang Snatch High Pull

Hang Muscle Snatch

Hang Power Snatch

–

3 Tall Box Jumps

—

Pause Snatch Pull

Low Hang Pause Power Snatch

Power Snatch

—

3 Tall Box Jumps

—

2 Pause Power Snatch + Power Snatch

–

3 Tall Box Jumps

*All Pauses done just below the knee

B: Power Snatch (10:00 minute EMOM
1 Power Snatch

Start @ 60% of 1RM and increase to heavy for the day )

C: Metcon (Time)

"Chip"

For Time:

10 Wall Walks

30 Power Snatch (Rx135/95, S 115/75)

50 Box Jump Overs (Rx24/20, S 20/16″)

70 Deadlifts

90 Double Unders (A:180 singles)

Time Domain: 12:00-16:00 minutes

Time Cap: 20 minutes

Primary Objective: Achieve the best time possible with the goal of completing the workout in sub 15:00 minutes

Secondary Objective: Complete the Wall Walks and Power Snatches in under 7:00 minutes combined.

RPE: 8/10

Stimulus: Chipper

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Chipper: 2 DBs/Barbells

50 DB floor press

50 DB close grip press

50 Single leg Vups

50 Pendlay rows

50 BB bicep curls

50 Single leg Vups

50 DB curtsy lunges (one DB)

50 DB cossack squats (one DB)

50 Single leg Vups

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)

2 Sets, For Quality

20 second Lateral line hops

30 second Alternating Bear Position to Thoracic Bridge

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridge Hold

Into..

3 Sets

10 Alternating Barbell Reverse Lunges

5 Jumping Back Squats

Rest 1:00 minute between sets

B: Back Squat (Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Back Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Reacher"

7:00 minute AMRAP

5-10-15-20...

Wall Balls (Rx 20/14, S 16/12), 10/9ft

Push-Ups

Primary Objective: Complete the round of 20 + 20

Secondary Objective: Stay unbroken on Wall Balls through the round of 20 reps. If you make it to the round of 25, this may be the time to break strategically.

Stimulus: Upper Body Press Interference and Wall Ball volume

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15min

15 BB or PVC shoulder to overhead

100M Farmers carry (high/low)

****

15min

12 Box step ups

12 Box squats

100M walk