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

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.

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 - Mom's Strength Conditioning

View Public Whiteboard

Warm-up (No Measure)

Breathing w/glute bridges

Dynamic Clam Shells

Reverse Clam Shells

Side Lunges

Air Squats to Calf Raise

Stand to Land Impact Drill

A: Front Squat (4 x 6 (+1 set from last week))

4 Sets :

6 Front Squats

6 Single Arm DB Bench Press (ea side)

~Rest 1min b/w sets~

B: 4 Rounds For Quality (Time)

4 Rounds :

10 Bulgarian Split Squat w/Internal Rotation (ea side)

10 Elevated Elbow Plank to High Plank

10 Wall Sit Leg Marches (hold 3-5sec)

30sec Copenhagen Plank (ea side)

Cooldown (No Measure)

Couch stretch

Pigeon stretch

Legs on bench downtrain breathing

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 Jump Rope Practice

10 Hollow Rocks

10 second Hollow Hold

8/8 Staggered Stance Barbell Good Mornings

10 Scapular Pull-Ups

B: Metcon (5 Rounds for weight)

"Popeye"

15:00 minute EMOM: For Completion

Minute 1: 15-12-9-6-3 Deadlifts

Minute 2: 10/8 Strict Pull-Ups

Minute 3: 75 Double Unders (A:150 singles)

Barbell Loads: 50-55-65-70-75%

Score: Loads

Primary Objective: Unbroken Double Unders

Secondary Objective: Consistent Sets on Pull-Ups

Stimulus: Posterior Chain / Pulling Strength / Double Under Efficiency

RPE: 6/10

C: Metcon (Time)

Daily Finisher / Bodyweight Stamina Test

10 Sets For Time

15/10 Unbroken Push-Ups

Rest as needed

Level 2:

10 Sets x Unbroken Reps

Rest 1:00 minute between sets

Level 1:

10:00 minute EMOM

5-10 Elevated or Band Assisted Push-Ups

Rules: Reps unbroken, while maintaining a plank position (no down dog)

Time Domain: 7:00-12:00 minutes

Time Cap: 15:00 minutes

Stimulus: Bodyweight Stamina / Pushing Endurance

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 - Legends

Metcon (No Measure)

Partner training

15min

12 Barbell shoulder to overhead

10/10 Arnold press

100M Farmers carry (high/low)

****

15min

10/10 DB hammer curls

15 Letter Y

10/10 DB Zottman curls

15 Letter T

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

View Public Whiteboard

Metcon (No Measure)

Decline bench press

5x5 80-82%

***

4 sets

8 DB pullovers

8 DBs floor press

8 DBs deficit push-ups

***

3 supersets

20 BB bicep curls

20 BB supinated shoulder to ovhd

3 supersets

12 DBs hammer curls

12 DBs tate press

***

4x25 Hindu push-ups

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 Sets, For Quality

1:00 minute Machine Choice

5/5 Worlds Greatest Stretch

20 second Prayer Stretch

5/5 Toe Drag Step-Up

into...

Barbell Primer

3 Sets,

2 Hang Muscle Snatches

4 Behind The Neck Snatch Grip Push Press

6 Overhead Squats

4 Snatch Balance

2 High Hang Squat Snatch

B: Snatch (Take 15:00 minutes to Find a 1RM Snatch )

C: Metcon (AMRAP - Reps)

"Routine Maintenance"

4 Sets, For Max Reps

2:00 minute AMRAP, 1:00 minute Rest

12 Alt DB Hang Snatch

12 Single DB Step-Overs (Rx24/20, S 20/16″)

-Max Calorie in the Remaining Time

Load: (Rx50/35, S 40/25)

Score = Total Reps (Calories + Dumbbell Reps)

Primary Objective: Complete the Dumbbell Reps in 90 seconds or less

Secondary Objective: Complete 8/6+ Calories per interval

Stimulus: Glycolytic / High Intensity Intervals