Workout of the day

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

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 - 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)

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

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 - Mom's Strength Conditioning

Metcon (No Measure)

Warm-Up / Core + Activation :

Cat/cow

Thoracic rotations

Deadbug variations: arms only > marches > heel slides > heel taps > w/ball arm/leg only

Banded glute bridges

Bent over A-T-Y-W

3 Rounds :

8-10 Staggered stance KB deadlift (ea side)

10-12 Split stance banded rows (ea side)

12 min EMOM :

Alt Single leg stand

KB/DB side bends

Split Squat w/rotation

KB/DBs front rack carry

Cool down + downtrain breathing :

Single-leg forward fold

Adductor rocking

Legs on wall breathing

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)