24Mar
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)
30min AMRAP
12 DBs deficit push-ups
12/12 DBs gorilla rows
12 DBs burpee stand
100M run
****
EMOM12
Pronate BB rows (from the rig)
Supinated BB rows
24Mar
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)
Red Light, Green Light
Dumbbell Snatch
Demo
Start position
Come to stand
Stand quick, elbow to chest
Bring db overhead in lockout
Practice!
The Wod Zombie (No Measure)
5 min AMRAP
7/7db snatch
20 jumping jacks
Rest 3 min
5 min AMRAP
14 jumping jacks
20 step ups
Rest 3 min
3 min AMRAP
14 step ups
20 plate jumps
23Mar
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)
1:00/1:00 Crossbody Lat Stretch 2 Sets, For Quality
:15/:15 Single Leg Lateral / Medial Line Hops
10 Alternating Arm Swings
10 Alternating Box Step-Ups
2 Wall Walks + 15 second Wall Supported Handstand Hold
10 Bar Kip Swings
5:00 - 10:00 minutes Kettlebell Tap Race Warm-Up
B: Danny (AMRAP - Rounds and Reps)
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Primary Objective: Split workload with your partner evenly and complete 5 total rounds of the workout. This would mean maintaining sets in under 4:00 minutes or close to 1:20 per movement.
Secondary Objective: Maintain alternating sets with your partner of 5+ per movement.
Stimulus: Muscular stamina and endurance / volume accumulation
RPE: 8/10 (would be 9-10 / 10 if done solo)
22Mar
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
1:00 minute Cardio Choice
10 Deep Lunge Mountain Climbers
10 Kettlebell Taters
:30 second KB Dead-Bug
10 Alternating Bird-Dog w/ Pause at Extension
B: Deadlift (Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%
Percentage is based on your 1-rep max Deadlift
Rest as needed between sets )
C: Metcon (Time)
"Elizabeth"
For Time:
21-15-9
Squat Cleans
Ring Dips
Load: (Rx135/95, S 115/75)
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Complete the workout in sub 10:00 minutes
Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would mean that we are completing the round of 21 reps in under 1:45. This will keep us progressing and in the time domain we are looking for.
RPE: 9/10 *Benchmark Test
Stimulus: Anaerobic / Muscular Stamina
D: Recovery (No Measure)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
21Mar
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)
5 Sets
12 Pendlay rows
12/12 SA bent over rows
12/12 Red band SA lat pulls
5 Sets
12 Yates rows
12 Gorilla rows
12 Red band lat pulls (both arms)
5 sets
15 Green band seated lat pulls (legs straight)
15 Candlesticks (use rig) - Hollow position, both hands on rig, knees drive towards chest then toes reach up and touch rig post
21Mar
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 - Legends
Metcon (No Measure)
Partner training:
15min
100m KB Farmers carry
5 BB/PVC shoulder to overhead
5 KB sumo high pull
****
5 sets
15 Letters (Y, T, W)
15/15 Red band paloff press
****
500m walk