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 - Mom's Strength Conditioning

Metcon (Checkmark)

Warm-Up :

Breathing w/cat-cow

Scap push-ups

Banded shoulder warm-up (pass throughs, pull-aparts, external rotation, curls, presses)

Banded good mornings

3 Sets :

8 Deadlifts

10 Deadbugs (modify variation to maintain core control)

~Rest 1min b/w sets~

3 Sets :

8 Seated DB Press

10 Hammer Curls

~Rest 1min b/w sets~

Rowing mechanics

10 min circuit :

250m Row

12 DB Wood Choppers (ea side)

9 Up-Downs (modified burpees w/out push-up)

6 Elevated Push-Ups

Cool down :

Single-leg forward fold

Thread the needle

Child's pose downtrain breathing

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

Metcon (No Measure)

Partner training

3 rds

15 reps of each letter (Y, T, W)

12min

100M farmers carry (2 DBs)

10/10 DB Arnold press

****

4 sets (NO partner)

12/12 DB hammer curls

12/12 DB reverse curls

15 Red band tricep ext

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 Rounds

1:00 minute Row, Run, or Double Under (Switch each round)

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

20m/20m A Skips + B-Skips

—

5 Sets

10 second Wall Lean Sprint

Rest 20 seconds between sprint

B: Metcon (Time)

"Triple 4"

4 Rounds For Time

400m Row

40 Double Unders (A: 80 singles)

400m Run (A: 27/22 Cal Bike)

2 Minute Rest Between Rounds

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes

Primary Objective: Complete Each round in under 5:00 minutes

Secondary Objective: Descending splits across

Stimulus: Aerobic Capacity / V02 Max

C: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

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)

10min to build to a heavy 3rep

Decline bench press

then…

5x3 at 85%

***

4 sets

8 DBs close grip press

8 DBs tate press

8 DBs rear delt raises

***

3 supersets

15 BB bicep curl

15 BB supinated shoulder to ovhd

***

3 supersets

20 BB reverse curls

20 BB shoulder to ovhd

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

Metcon (No Measure)

Warm-Up :

Breathing w/cat-cow

90/90 hip stretch + switches

Banded step warm-up (lateral side step, monster walk fwd and back, toe taps, air squats)

3 Sets :

8 KB Goblet Squat (moderate weight)

10 Bird Dog Row (ea side)

~Rest 1min b/w sets~

3 Sets :

8-10 Ring Rows w/10sec hold on last rep

10-12 Bench Dips w/10sec reverse plank hold on last rep

~Rest 1min b/w sets~

3 Rounds (10-12min, no rest) :

50m Sled Push

50m KB Suitcase Carry (25m/side - moderate weight)

50m Reverse Sled Drag

50m KB/DB Waiter Carry (25m/side - light weight)

Cool down :

Couch stretch

Pigeon / Figure 4 stretch

Happy Baby downtrain breathing

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

1:00 minute Cardio Choice

6 Inchworm to Hollow Body

10 Hollow Rocks

10/10 Single Leg Crossbody RDL

10/10 Single Leg Glute Bridges

30 sec Glute Bridge Hold

B: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%

Percentage is based on your 1-rep max Deadlift )

C: Metcon (Time)

"Middle Child"

For Time:

5-10-15-20

American Kettlebell Swings (Rx53/35, S 44/26)

Abmat Sit-Ups

Rest 1:00 minute

20-15-10-5

American Kettlebell Swings

Abmat Sit-Ups

Time Domain: 7:00-11:00 minutes

Time Cap:12:00 minutes

Primary Objective: Complete the Kettlebell Swings unbroken

Secondary Objective: Complete the second set faster than the first set.

Stimulus: Midline Conditioning /Posterior Chain

RPE: 7/10