Workout of the day

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Mid-line (No Measure)

4x

20 seconds on, 10 seconds off

Plank

4x

20 seconds on, 10 seconds off

Butterfly sit-ups

2 min max row

Front Squat

Green Eggs and Ham (AMRAP - Rounds and Reps)

12 min partner AMRAP

200 ft kb farmer's carry

10 burpees to bar

20 airsquats

All reps are split between partners

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)

15:00 minutes, For Quality

1:00 minute Cardio Choice

15 Banded Goodmornings

15 second Active Tuck Hang

8 Inchworm to Hollow

10 Hollow Rocks

30 second Wall Supported Handstand Hold

B: Metcon (3 Rounds for reps)

"The Octagon"

3 Sets for Total Reps:

1 Minute Bar Facing Burpee

1 Minute Deadlift

1 Minute Toes to Bar

1 Minute Shoulder to Overhead

1 Minute Calories

1 Minute Rest

Barbell: (Rx155/105, S 125/85)

Score = Reps / Set

Goal: 55-65 Reps / Set

Primary Objective: Maintain a rep range of 10+ for all movements

Secondary Objective: Pick a challenging movement and focus on efficient technique rather than reps.

RPE: 8/10

Stimulus: Muscular Stamina / Repetition Work/ Volume

C: Accessories

Time permitting

4 Sets, For Quality

10 Glute Ham Raises

15 second L-Sit

25 second Max Rep Alternating V-Ups

Rest as needed between sets

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 Alternating Box Step-Ups

5 Tall Muscle Clean

10 Behind the Neck Barbell Front Rack Punch Throughs

10 Barbell Goodmornings

5 Tall Box Jumps

B: Weight lifting (Weight)

8:00 minute EMOM

Muscle Clean + Hang Power Clean

@ 40%+, increasing loads

% of Power Clean

C: Metcon (Time)

"Hip Hop Dance Party"

For Time

3-6-9

Hang Power Clean (Rx155/105, S 125/85)

Box Jump Overs (Rx24/20, S 20/16″)

Rest 2:00 minutes

6-9-12

Hang Power Clean (Rx135/95, S 115/75)

Box Jump Overs

Rest 2:00 minutes

9-12-15

Hang Power Clean (Rx 115/75, S 95/65)

Box Jump Overs

Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each segment of Hang Power Cleans and Box Jump Overs as fast as possible.

Secondary Objective: Remain unbroken on all sets of Hang Power Cleans. The last set of each rep scheme is meant to provide a challenge.

Stimulus: Barbell Cycling + Hip Extension

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 - HGX-FIT

Metcon (No Measure)

Every 2min for 10min

5 seated (floor) strict shoulder press

Start at 65% of 1RM and build

***

5 x 8 Shoulder shrugs (build)

***

All movements 15 reps

3 sets

Front delt raises - thumbs up

Side delt raises - thumbs up

Lu raises (use plates)

***

150 WB sit-up toss

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 - Legends

View Public Whiteboard

Metcon (No Measure)

Partner training:

15min

15 BB or PVC shoulder to overhead

12/12 DB seated Arnold press

****

15min

12 Box step ups

12 Box squats

12 Ring rows

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)

2-3 Sets, For Quality

1:00 minute, Cardio Choice

10 Cossack Squats

15-20 second Wall Facing Handstand Hold

:30sec Glute Bridge Hold

10 Bradford Press with Lockout

5 Broad Jumps For Distance

B: Thruster (Every 2:00, 6 Sets
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
5 Reps @ 75%
1 Rep @ 95%

*From the Rack )

C: Metcon (8 Rounds for time)

"High Voltage"

Every 2:00 minutes, 8 Sets

10 Handstand Push-Ups

50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)

10 Pull-Ups

Goal: Sub 1:30 / Set

Primary Objective: Complete each set within the time frame

Secondary Objective: Maintain consistent paces +/- 5 sec per set

Stimulus: Muscular Endurance / Threshold Intensity (87-90%)

RPE: 8/10