27Mar
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)
3:00 minutes Cardio Choice
Into..
2 Sets, For Quality
10 Plank Hip Drops
5/5 Single Arm Ring Rows, Easy to moderate position
10m + 10m A-Skips and B-Sips
B: Gymnastic Skills (Rope climb and Toes to bar)
C: Metcon (Time)
"Denali"
3 Rounds
400m Run (A: 27/22 Cal Bike)
30 Toe to Bar
400m Run
6-5-4 Rope Climbs (A: K2E or single arm ring row)
Time Domain: 18:00-25:00
Time Cap: 27:00 minutes
Primary Objective: Complete each set of Toe to Bar and Rope Climbs in under 2:00 minutes
Secondary Objective: Complete each run @ 5k pace to 5k + 15sec/mile (+7/k) pace
Stimulus: Aerobic Capacity / Midline Stamina / Lat + Grip Endurance
26Mar
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:
20 min
10 Plate to overhead
100M Farmers carry (one DB)
10 Ring rows
10/10 Bent over rows
****
Remaining time
10 Zottman curls
Letters Y, T, W (15 reps each letter)
26Mar
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)
Push press
12 Min to build a heavy 3RM
Then..
2 x 3 at 90%
Rest as needed b/t sets
****
4 sets of the following couplets
12 DBs front delt raises (thumbs up)
12 DBs crush grip tricep ext behind the neck
****
12 DBs lateral delt raises (thumbs up)
12 DBs diamond push-ups
****
12 DBs rear delt raises
12 DBs kick backs
26Mar
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)
2-3 Sets, For Quality
1:00 Row ( 15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)
6 /6 Half Kneeling KB Windmi ll
2 Wall Walks + :10sec Nose to Wall Ho ld
6/6 Single Arm Ring Row s
10 Ring V-Out s
B: Bench Press (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 Bench Press )
C: Metcon (AMRAP - Rounds and Reps)
"Point of No Return"
14:00 minute AMRAP
2000m Row or Ski
Buy-In
-directly into-
10-20-30... Alternating DB Snatch (Rx70/50, S 60/40)
15 Burpee Box Jump Overs (Rx24/20, S 20/16″)
Score: Total Reps after Buy-In
Primary Objective: Complete the round of 30 Alternating Dumbbell Snatch + 15 Burpee Box Jump overs
Secondary Objective: Complete the Row @ 5k Pace
Stimulus: Muscular Endurance + Stamina / Lactate Threshold Intensity
25Mar
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 or 8:00 minutes
10/7 Calorie Echo Bike
6 Inchworm to Hollow Body
12 Alternating V-Ups
10/10 Single Leg Glute Bridges
:15 Hollow Hold
B: Weight lifting and Gymnastics (Weight)
Gymnastics + Weightlifting
10:00 minute EMOM
minute 1: Bar Muscle-Up Drill
minute 2: 1 Squat Clean + 3 Front Squats
Building from 70% of Squat Clean to Heavy for the Day
C: Metcon (4 Rounds for calories)
"Inception"
4 Sets, For Max calories
3:00 minute AMRAP
10 Bar Muscle-Ups
10 Front Squats (Rx 185/125, S 155/105)
-Max Cals
1:30 Rest Between Rounds
Score: Total Calories
Primary Objective: Complete the Bar Muscle-Ups and Front Squats in under 2:00 minutes
Secondary Objective: Increase calories on each and every set.
Stimulus: Gymnastics Conditioning + Quad Pump / V02 Max
RPE: 8/10
25Mar
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 : 5 breaths each side
- side-lying w/ribcage push down (use abmat) 90/90 sitting w/crossbody reach
Warm-Up / Core + Activation :
Rocking > bear plank > crawling
Scap push-ups on knees
Bird dogs
Clam shells
Side plank w/knee down (can add reach down)
3 Rounds :
8-10 Seated DB Presses
10-12 Staggered stance glute bridges (ea side)
12 min circuit :
45sec Elevated shoulder taps
50sec (25sec/side) Banded lateral side step
45sec Elevated push-ups
50sec (25sec/side) Half-kneeling pallof presses
Cool down + downtrain breathing :
Thread the needle
Lat reach
Child's pose