12Apr
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)
2 Sets, For Quality
30 second Jump Rope
3 Tall Muscle Cleans
3 Front Squats
8 Barbell Good Mornings
5 Behind Neck Strict Press
5 Hamstring Walkout
20 second Bridge Hold
20/20 Second Side Plank
B: Deadlift (Take 20:00 minutes to Establish
1RM Deadlift )
C: Metcon (Time)
"Slinky"
5 Rounds for TIme:
3 Wall Walks
5 Squat Clean
50 Double Unders (A: 100 singles)
5 Shoulder to Overhead
Barbell: (Rx155/105, S 125/85)
Time Domain: 9:00-12:00 minutes
Time Cap:15 Minutes
Score: Time
Primary Objective: Complete the workout in the time domain.
Secondary Objective: Focus to complete each movement in under 45 seconds which will keep us under the time cap of 15 minutes.
RPE: 8/10
Stimulus: Barbell Conditioning / Battery Work
11Apr
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 Sets, For Quality
10 Banded Pull Aparts
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Hang Power Clean
3 Kneeling Squat Jumps
3/3 Single Leg Box Jump to Stick
8 Ring Rows or 6 Strict Chin-Ups
B: Power Snatch (10:00 minute EMOM
1 Power Snatch, Start @ 70% of 1RM )
BB: Power Clean (10:00 minute EMOM
1 Power Clean, Start @ 70% of 1RM )
C: Metcon (Time)
10 Rounds, For Time:
7 Chest To Bar Pull-Ups
Score: Time
Cap: 10:00 minutes
For this test today, you MUST rest after each round of 7 C2B Pull-Ups. Your goal is to accumulate the 70 reps as quickly as you can but they must be unbroken
Re-test from Jan 10th
Primary Objective: Improve your score from Week 1 of the cycle.
Secondary Objective: Finish the 10 sets unbroken in under 8:00 minutes
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
11Apr
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 ring rows
10/10 DB bent over rows
10/10 Paloff press
11Apr
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 8 seated (floor) strict shoulder press
Start at 50-55% of 1RM. Build
10 DB rear delts b/t sets
***
5 x 5 Shoulder shrugs (build)
***
3 Supersets
“21”
20/20 Reverse curl to Shoulder to overhead
***
150 WB sit-up toss
10Apr
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)
2 Sets, For Quality
30 second Echo
30 second Deep Lunge Mountain Climbers
30 second Row
30 Bootstrap Squat
30 second Lateral Shuffle
-15 second Transition between each movement
B: Metcon (AMRAP - Rounds)
"Flow State"
40:00 minute EMOM, 8 Sets
minute 1: 14/11 Cal Row or Ski or 10/9 Cal
minute 2: 8 Burpee Box Jump (Rx24/20, S 20/16″)
minute 3: 14/11 Cal Row or Ski or 10/9 Cal Bike
minute 4: 15 Wall Balls (Rx 20/14, S 16/12)
minute 5: 150m Run or 6 Shuttle Runs
Score = Rounds
You may take off a total of 5 rounds, which is 1 round per movement.
Primary Objective: Complete each movement in under 45 seconds
Secondary Objective: Keep RPE under 8 on all movements. Find the best way to keep each movement aerobic and the entire workout with an RPE of 7.
Stimulus: Aerobic Threshold / Muscular Stamina
C: Mobility (No Measure)
Time permitting
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
10Apr
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 - Mom's Strength Conditioning
Warm-up (No Measure)
Breathing w/Quadruped Pelvic Tilts
Bird Dogs
Scapular Push-Ups
90/90 Hip Stretch + Switch to Kneeling
Split Squat w/Rotation
Plate ABC's
A: Back Squat
3 Sets:
8 Back Squat
30-45sec Bear Plank
~Rest 1min b/w sets~
B: Weight lifting (Weight)
3 Sets:
8-10 DB Floor Press
10-12 Bench Dips
~Rest 1min b/w sets~
C: 12 Min AMRAP (No Measure)
1min Bike
10 Half-kneeling DB Press (ea side)
8 Crossover Box Step-Ups (ea side)
6 Elevated Push-Ups
Cool Down (No Measure)
Pec Stretch
PIgeon Stretch
Legs on Bench Downtrain Breathing