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)

3 Rounds for Quality

200m Run

10/10m Lateral Band Walk

15 Banded Glute Bridges

20 Alternating Bird-Dogs

30 second Wall Sit

B: Back Squat (Take 20:00 minutes to Establish a 1RM Back Squat )

C: Metcon (Time)

"400 for 40"

For Time:

400m Run (A:27/22 Cal Bike)

40 Back Squats (Rx135/95, S 115/75)

400m Run

Time: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete the workout in under 8:00 minutes

Secondary Objective: Complete the Back Squats in 2 sets or less.

Stimulus: Leg Stamina

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 - HGX-FIT

Metcon (No Measure)

10 rounds

10 Plate ground to overhead

8 Alternating Ovhd plate lunges (Fwd or reverse)

10 Alt single leg Vups

*Starting at 0:00 and every 2min complete 5 box jump overs.

Weight: 35/25# plates

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Wall ball partner warm-up

Skill: Wall Ball Shots

Squat, tall, catch, squat (without wb)

With wb

Practice together!

Happy Birthday Ben! (Time)

3 rounds for time

10 wall ball shots

10 ring rows

10 ball slams

2 min row

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)

400m Group Run

Into..

2 Sets

3 Inchworm Push-Ups

5/5 Single Arm Ring Rows

7 Bar Kip Swings

9 Bootstrap Squats

Metcon (No Measure)

2x through

250m Run (together with ball)

50 Air Squats

50 barbell strict press

500m run

50 Air Squats

50 box jumps

250m Run

50 Air Squats

50 push up

Partners will run together and split the reps as needed.

Time Cap: 35:00 minutes

Primary Objective: Complete the workout under the time cap

Stimulus: Gymnastics Endurance / Aerobic Capacity

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)

15:00 minutes, For Quality

1:00 minute Cardio Choice

15 Banded Goodmornings

15 second Active Tuck Hang

8 Inchworm to Hollow

10 Hollow Rocks

30 second Wall Supported Handstand Hold

B: Metcon (3 Rounds for reps)

"The Octagon"

3 Sets for Total Reps:

1 Minute Bar Facing Burpee

1 Minute Deadlift

1 Minute Toes to Bar

1 Minute Shoulder to Overhead

1 Minute Calories

1 Minute Rest

Barbell: (Rx155/105, S 125/85)

Score = Reps / Set

Goal: 55-65 Reps / Set

Primary Objective: Maintain a rep range of 10+ for all movements

Secondary Objective: Pick a challenging movement and focus on efficient technique rather than reps.

RPE: 8/10

Stimulus: Muscular Stamina / Repetition Work/ Volume

C: Accessories

Time permitting

4 Sets, For Quality

10 Glute Ham Raises

15 second L-Sit

25 second Max Rep Alternating V-Ups

Rest as needed between 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

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Mid-line (No Measure)

4x

20 seconds on, 10 seconds off

Plank

4x

20 seconds on, 10 seconds off

Butterfly sit-ups

2 min max row

Front Squat

Green Eggs and Ham (AMRAP - Rounds and Reps)

12 min partner AMRAP

200 ft kb farmer's carry

10 burpees to bar

20 airsquats

All reps are split between partners