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