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
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)
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
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