18Apr
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)
5 x 5 seated (floor) strict shoulder press
Start at 65% of 1RM. Build
Between sets
10 DB front delts
10 DB lateral delts
***
5 x 8 DB Shoulder shrugs
***
3 Supersets
10 Pendlay rows
10/10 DB/KB Gorilla rows
“21”
18Apr
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)
8-12 rds
200M walk
15 Box step ups
***
Remaining time
10/10 DB bent over rows
10/10 Paloff press
18Apr
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)
8:00 minutes, For Quality
10 Down Dog Toe Taps
5/5 Single Arm Ring Rows w/ Pause at Chest
10 Ring V-Outs
30 second Thoracic Extension Against the Wall
15 second Wall Supported Handstand Hold with Weight Shifts
B: Gymnastic Skills (Handstand walk and rope climbs)
C: Metcon (Time)
"The Overlook"
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk (A: 2 wall walks)
7/5 Strict Pull-Ups
15m (25/25ft) DB Mix Front Rack + Overhead Carry (Rx50/35, S 40/25)
Rest 1:00 minute after every 2 Rounds
Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes
Primary Objective: Complete each set of 2 rounds in under 4:00 minutes
Secondary Objective: Maintain unbroken reps across all movements
Stimulus: Gymnastics Skill / Stamina
D: Recovery (No Measure)
Time permitting
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
17Apr
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)
45sec Breathing in Cat/Cow
2 Rounds:
8 Bird Dogs
8ea Band warm-up (pull aparts, good mornings, face pulls, straight-arm lat pulls)
10-15sec supported hang
Deadlift
3 Rounds:
6 Deadlift
8 Supine Grip Inverted Row
~Rest 1min b/w sets~
B: Gymnastics skills
Handstand walk/skills
2 Rounds:
8-10 GHD Hip Extensions
30-45sec Knee Plank DB Drag
~Rest 1min b/w sets~
C: 12 Min AMRAP (AMRAP - Rounds and Reps)
1min Bike
50' Suitcase Carry (Arm 1)
6 DB Hang Snatch (Arm 1)
50' Suitcase Carry (Arm 2)
6 DB Hang Snatch (Arm 2)
Cool Down (No Measure)
Single Leg Forward Fold
Lat Stretch in Child's Pose
Happy Baby Downtrain Breathing
17Apr
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:
200m Run
10 Hip 90/90 Rotations
:20/20 Second Copenhagen Hold
:20/20 Second Single Leg Glute Bridge Hold
10 PVC Pipe Passovers + 10 Overhead Squats
B: Overhead Squat (Take 15:00 minutes to Establish
3RM Overhead Squat )
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Keep the Overhead Squats unbroken
RPE: 10/10 *Tester Workout
Stimulus: Benchmark Test
16Apr
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)
20min
15 reps of each letter “Y, T, W”
10/10 DB Arnold press
100M DB ovhd carry (switch often)
***
Remaining time
10 DBs Hammer curls
10 DBs Zottman curls
15 Ring rows