Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets or 8:00 minutes

10/7 Calorie Echo Bike

6 Inchworm to Hollow Body

12 Alternating V-Ups

10/10 Single Leg Glute Bridges

:15 Hollow Hold

B: Weight lifting and Gymnastics (Weight)

Gymnastics + Weightlifting

10:00 minute EMOM

minute 1: Bar Muscle-Up Drill

minute 2: 1 Squat Clean + 3 Front Squats

Building from 70% of Squat Clean to Heavy for the Day

C: Metcon (4 Rounds for calories)

"Inception"

4 Sets, For Max calories

3:00 minute AMRAP

10 Bar Muscle-Ups

10 Front Squats (Rx 185/125, S 155/105)

-Max Cals

1:30 Rest Between Rounds

Score: Total Calories

Primary Objective: Complete the Bar Muscle-Ups and Front Squats in under 2:00 minutes

Secondary Objective: Increase calories on each and every set.

Stimulus: Gymnastics Conditioning + Quad Pump / V02 Max

RPE: 8/10

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (No Measure)

Breathing : 5 breaths each side

- side-lying w/ribcage push down (use abmat) 90/90 sitting w/crossbody reach

Warm-Up / Core + Activation :

Rocking > bear plank > crawling

Scap push-ups on knees

Bird dogs

Clam shells

Side plank w/knee down (can add reach down)

3 Rounds :

8-10 Seated DB Presses

10-12 Staggered stance glute bridges (ea side)

12 min circuit :

45sec Elevated shoulder taps

50sec (25sec/side) Banded lateral side step

45sec Elevated push-ups

50sec (25sec/side) Half-kneeling pallof presses

Cool down + downtrain breathing :

Thread the needle

Lat reach

Child's pose

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

30min AMRAP

12 DBs deficit push-ups

12/12 DBs gorilla rows

12 DBs burpee stand

100M run

****

EMOM12

Pronate BB rows (from the rig)

Supinated BB rows

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Red Light, Green Light

Dumbbell Snatch

Demo

Start position

Come to stand

Stand quick, elbow to chest

Bring db overhead in lockout

Practice!

The Wod Zombie (No Measure)

5 min AMRAP

7/7db snatch

20 jumping jacks

Rest 3 min

5 min AMRAP

14 jumping jacks

20 step ups

Rest 3 min

3 min AMRAP

14 step ups

20 plate jumps

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00/1:00 Crossbody Lat Stretch 2 Sets, For Quality

:15/:15 Single Leg Lateral / Medial Line Hops

10 Alternating Arm Swings

10 Alternating Box Step-Ups

2 Wall Walks + 15 second Wall Supported Handstand Hold

10 Bar Kip Swings

5:00 - 10:00 minutes Kettlebell Tap Race Warm-Up

B: Danny (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Primary Objective: Split workload with your partner evenly and complete 5 total rounds of the workout. This would mean maintaining sets in under 4:00 minutes or close to 1:20 per movement.

RPE: 8/10 (would be 9-10 / 10 if done solo)

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Kettlebell Taters

:30 second KB Dead-Bug

10 Alternating Bird-Dog w/ Pause at Extension

B: Deadlift (Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%

Percentage is based on your 1-rep max Deadlift
Rest as needed between sets )

C: Metcon (Time)

"Elizabeth"

For Time:

21-15-9

Squat Cleans

Ring Dips

Load: (Rx135/95, S 115/75)

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete the workout in sub 10:00 minutes

Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would mean that we are completing the round of 21 reps in under 1:45. This will keep us progressing and in the time domain we are looking for.

RPE: 9/10 *Benchmark Test

Stimulus: Anaerobic / Muscular Stamina

D: Recovery (No Measure)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15min

100m KB Farmers carry

5 BB/PVC shoulder to overhead

5 KB sumo high pull

****

5 sets

15 Letters (Y, T, W)

15/15 Red band paloff press

****

500m walk

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 minute Ski or Row

10 Rower Ab Rollouts

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

10 Alternating Single Arm Russian Kettlebell Swing

5/5 Single Arm Overhead Split Squat

B: Turkish Get Up (Spend 10:00 minutes building to a Heavy Turkish Get-Up )

C: Metcon (No Measure)

"The Turk"

24:00 minute EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 V-Ups

minute 3: 7/7 Single Arm DB Hang Snatch

minute 4: 15/12 cal row or ski or 14/11 Cal Bike

Load: (Rx50/35, S 40/25)

Primary Objective: Complete each movement within the minute

Secondary Objective: Increase the pace on the Ski Erg each round until the final round when you are meant to add in a nice little sprint finish to this piece

Stimulus: Contralateral Strength / Muscular Stamina / Midline

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets

12 Pendlay rows

12/12 SA bent over rows

12/12 Red band SA lat pulls

5 Sets

12 Yates rows

12 Gorilla rows

12 Red band lat pulls (both arms)

5 sets

15 Green band seated lat pulls (legs straight)

15 Candlesticks (use rig) - Hollow position, both hands on rig, knees drive towards chest then toes reach up and touch rig post

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (No Measure)

Breathing - hands and knees (10 breaths/60sec)

Warm-Up:

Side body stretch

Inchworms

Cat/cow

Leg kicks

Heel slides

Band pull aparts

Good mornings

Deadlift/Hinge Mechanics: unweighted, band, KB

Press Mechanics: half-kneeling

3 Rounds:

8 KB/Band Deadlifts

8 Half kneeling DB press each side

8 min:

1min Glute Bridge

30sec/side Pallof Press

30sec/side Split Squat

30sec/side Single KB carry

Cool down + downtrain breathing