April 7, 2024 - No Comments! HGX-FIT – Sun, Apr 7 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) 10 rounds 10 Plate ground to overhead 8 Alternating Ovhd plate lunges (Fwd or reverse) 10 Alt single leg Vups *Starting at 0:00 and every 2min complete 5 box jump overs. Weight: 35/25# plates
April 7, 2024 - No Comments! Uniquely Abled Fitness – Sun, Apr 7 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) Wall ball partner warm-up Skill: Wall Ball Shots Squat, tall, catch, squat (without wb) With wb Practice together! Happy Birthday Ben! (Time) 3 rounds for time 10 wall ball shots 10 ring rows 10 ball slams 2 min row
April 6, 2024 - No Comments! Functional Fitness – Sat, Apr 6 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) 400m Group Run Into.. 2 Sets 3 Inchworm Push-Ups 5/5 Single Arm Ring Rows 7 Bar Kip Swings 9 Bootstrap Squats Metcon (No Measure) 2x through 250m Run (together with ball) 50 Air Squats 50 barbell strict press 500m run 50 Air Squats 50 box jumps 250m Run 50 Air Squats 50 push up Partners will run together and split the reps as needed. Time Cap: 35:00 minutes Primary Objective: Complete the workout under the time cap Stimulus: Gymnastics Endurance / Aerobic Capacity
April 5, 2024 - No Comments! Functional Fitness – Fri, Apr 5 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
April 5, 2024 - No Comments! Uniquely Abled Fitness – Fri, Apr 5 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
April 4, 2024 - No Comments! Functional Fitness – Thu, Apr 4 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
April 4, 2024 - No Comments! Legends – Thu, Apr 4 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
April 4, 2024 - No Comments! HGX-FIT – Thu, Apr 4 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
April 3, 2024 - No Comments! Mom’s Strength Conditioning – Wed, Apr 3 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
April 3, 2024 - No Comments! Functional Fitness – Wed, Apr 3 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
