April 2, 2024 - No Comments! HGX-FIT – Tue, Apr 2 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
April 2, 2024 - No Comments! Legends – Tue, Apr 2 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
April 2, 2024 - No Comments! Functional Fitness – Tue, Apr 2 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
April 1, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Apr 1 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
April 1, 2024 - No Comments! Functional Fitness – Mon, Apr 1 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
