23Apr
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
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
22Apr
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
22Apr
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
Warm-up (No Measure)
Breathing w/Cat Cow
Bird Dogs
Crawling
Inchworms
Straight Leg Kicks
Wall Single Leg Hinge Rotations
A: Deadlift (4 x 6 (+1 set from last week))
4 Sets :
6 Deadlifts
8 Ring Rows
~Rest 1min b/w sets~
B: 4 Rounds For Quality (Time)
4 Rounds :
10 Landmine Staggered Stance RDL w/SA Row (ea side)
10 Landmine Rotations
10 Landmine Tall Kneeling Presses
10 Toenail Spot Scap Pull-Ups
Cooldown (No Measure)
Single-leg forward fold
Seated glute crossover stretch
Puppy pose downtrain breathing
21Apr
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
Metcon (No Measure)
3 sets
Only barbell
250M run
10 Bicep curls
20 Strict shoulder press
30 Lunges
40 Good mornings
30 Back squats
20 Behind the neck strict press
10 Reverse curls
250M run
**Rest :90 sec b/t sets
Remaining time:
100 WB sit-ups
21Apr
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 - Uniquely Abled Fitness
Warm-up (No Measure)
2x
10 good mornings with pvc pipe
10 air squats
Skill: Back Squat
Set your j-hooks
3-4 tempo reps
5-6 regular reps
Back Squat (3 reps every 2 minute
5 sets)
Jump like Jason! (No Measure)
20 sit-ups
30 seconds jump rope
15 sit ups
30 seconds jump rope
10 sit ups
30 seconds jump rope
20 db snatch
30 seconds jump rope
15 db snatch
30 seconds jump rope
10 db snatch
20Apr
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)
10:00 minutes, For Quality
1:00 minute Cardio Choice
10 Knee Hug Lunge + Twist
10 second Ring Support Hold
10 second Bottom of Dip Hold
5 Push-Ups
30/30 second active pigeon stretch
B: Metcon (Time)
"High Five"
For Time, With a Partner
50 Ring Muscle-Ups (A: 100 Jumping Pull-Ups
and 100 Elevated Push-Ups )
5k Run
500 Air Squats
Time Domain: 30:00-40:00
Time Cap: 45 minutes
Primary Objective: Complete within the Time Cap
Secondary Objective: Split evenly with your partner today
Stimulus: Murph Prep / Challenge Workout / Chipper
RPE: 9/10