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 - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality
1:00 minute Rowing Form Work
10 Alternating Single Arm Kettlebell Swing
5/5 Kettlebell Windmill
20 Plank Shoulder Taps
20 sec Strict Knee Raises (Controlled Slow Tempo)
Into..
Toe to Bar Progression / Skill Touch
B: Metcon (AMRAP - Reps)
“Toe to Bar Stamina Test”
10:00 minute EMOM
Unbroken Toe to Bar Test
Quarterfinals athletes: Keep volume minimal and just work on quality linked sets of 5-7 reps
Goal = 5-10 reps / set
Score = Average Reps across all sets
Primary Objective: Maximum average reps across all sets
Secondary Objective: Consistency across all sets.
RPE: 8/10
Stimulus: Midline + Lat Stamina
C: Metcon (AMRAP - Rounds and Reps)
"Victory Formation"
10:00 minute AMRAP
20/16 Cal Row or ski or 18/14 Cal Bike
10/10 DB Hang Power Snatch (Rx50/35, S 40/25)
20/15 Push-Ups
Primary Objective: Complete 3 Rounds within the 10:00 minute AMRAP. The goal will be to keep as close to 1:00 minute per station as possible.
Secondary Objective: Maintain consistent splits across for all rounds completed.
Stimulus: Muscular Endurance / Stamina Conditioning
RPE: 8/10
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
15Apr
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)
2 Rounds:
30sec Breathing in 90/90 w/Cross-Body Reach (ea side)
8 Glute Bridge
8 Deadbugs
8 Dynamic Clam Shells (ea side)
8 Air Squat to Calf Raise
A: Front Squat
3 Sets:
6 BB Front Squat
30sec Elevated Adductor Side Plank / Modified Copenhagen Plank (ea side)
~Rest 1min b/w sets~
B: Shoulder Press
3 Sets:
6 Seated DB Strict Press
10 Single Leg Hip Thrusts (2sec down, explode up) (ea side)
~Rest 1min b/w sets~
C: Min EMOM (No Measure)
Every 1:00, complete following all on one side, then switch sides each minute
6 Single Arm DB Hang Cleans
6 Single Arm DB Thruster
6 Single Arm DB Front Rack Single Leg March
Cool Down (No Measure)
Couch stretch
Pigeon stretch
Adductor rock backs
Childs pose downtrain breathing
15Apr
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)
2:00 minute Bike
Into..
5/5 Worlds Greatest Stretch
30 sec Single Unders
10 Dumbbell Deadlifts
10 Alternating Step-Ups
20 seconds Scapular Pull-Ups
into...
10 Deep Lunge Mountain Climbers
30 second Jump Rope Practice
10 Dumbbell Hang Power Cleans
8 Single Dumbbell Step-Ups
8 Bar Kip Swings
B: Bar MU progressions
C: Metcon (6 Rounds for calories)
"Just Enough"
6 Sets, For Max Calories
3:00 minute AMRAP
50 Double Unders (A: 100 singles)
4 Dual Dumbbell Power Clean
4 Dual Dumbbell Step Overs (Rx24/20, S 20/16″)
4 Burpee Bar Muscle-Ups (A: Burpee Pull-Ups)
-Max Cals
Rest 1:00 minute between Sets
Dumbbells: (Rx50/35, S 40/25)
Score = Total Sum of Calories
Goal Score: 15/11 Calories Per Interval
Primary Objective: Complete the buy-in, in 2:00 minutes or less.
Secondary Objective: Maintain consistent calories across or increase the calories from set 1 to set 6.
D: Mobility (No Measure)
Time permitting
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
14Apr
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)
Upper body conditioning:
30 DBs floor press (50/35)
30 DBs close grip press
30 Push-ups
25 Vups
500m run
20 DBs floor press
20 DBs close grip press
20 Push-ups
25 Vups
500m run
10 DBs floor press
10 DBs close grip press
10 Push-ups
25 Vups
500m run
5 DBs floor press
5 DBs close grip press
5 Push-ups
25 Vups
500m run
14Apr
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)
Red Light, Green Light on the Row
Deadlift (5 sets x 6 reps)
On the 2 minutes
Build over the 5 sets
Push it! (Time)
3 rounds for time:
10 wall ball shots
10 push-ups
10 sit-ups