Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

15min

15 BB or PVC shoulder to overhead

100M Farmers carry (high/low)

****

15min

12 Box step ups

12 Box squats

100M 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 Sets, For Quality

20 second Lateral line hops

30 second Alternating Bear Position to Thoracic Bridge

40 second Forearm Plank Hold

20/20 Second Single Leg Glute Bridge Hold

Into..

3 Sets

10 Alternating Barbell Reverse Lunges

5 Jumping Back Squats

Rest 1:00 minute between sets

B: Back Squat (Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Back Squat )

C: Metcon (AMRAP - Rounds and Reps)

"Reacher"

7:00 minute AMRAP

5-10-15-20...

Wall Balls (Rx 20/14, S 16/12), 10/9ft

Push-Ups

Primary Objective: Complete the round of 20 + 20

Secondary Objective: Stay unbroken on Wall Balls through the round of 20 reps. If you make it to the round of 25, this may be the time to break strategically.

Stimulus: Upper Body Press Interference and Wall Ball volume

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Chipper: 2 DBs/Barbells

50 DB floor press

50 DB close grip press

50 Single leg Vups

50 Pendlay rows

50 BB bicep curls

50 Single leg Vups

50 DB curtsy lunges (one DB)

50 DB cossack squats (one DB)

50 Single leg Vups

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)

3:00 minutes Cardio Choice

Into..

2 Sets, For Quality

10 Plank Hip Drops

5/5 Single Arm Ring Rows, Easy to moderate position

10m + 10m A-Skips and B-Sips

B: Gymnastic Skills (Rope climb and Toes to bar)

C: Metcon (Time)

"Denali"

3 Rounds

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

30 Toe to Bar

400m Run

6-5-4 Rope Climbs (A: K2E or single arm ring row)

Time Domain: 18:00-25:00

Time Cap: 27:00 minutes

Primary Objective: Complete each set of Toe to Bar and Rope Climbs in under 2:00 minutes

Secondary Objective: Complete each run @ 5k pace to 5k + 15sec/mile (+7/k) pace

Stimulus: Aerobic Capacity / Midline Stamina / Lat + Grip Endurance

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (No Measure)

Warm-Up / Core + Activation :

Cat/cow

Thoracic rotations

Deadbug variations: arms only > marches > heel slides > heel taps > w/ball arm/leg only

Banded glute bridges

Bent over A-T-Y-W

3 Rounds :

8-10 Staggered stance KB deadlift (ea side)

10-12 Split stance banded rows (ea side)

12 min EMOM :

Alt Single leg stand

KB/DB side bends

Split Squat w/rotation

KB/DBs front rack carry

Cool down + downtrain breathing :

Single-leg forward fold

Adductor rocking

Legs on wall breathing

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 Row ( 15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench Press (Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Point of No Return"

14:00 minute AMRAP

2000m Row or Ski

Buy-In

-directly into-

10-20-30... Alternating DB Snatch (Rx70/50, S 60/40)

15 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Score: Total Reps after Buy-In

Primary Objective: Complete the round of 30 Alternating Dumbbell Snatch + 15 Burpee Box Jump overs

Secondary Objective: Complete the Row @ 5k Pace

Stimulus: Muscular Endurance + Stamina / Lactate Threshold Intensity

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

20 min

10 Plate to overhead

100M Farmers carry (one DB)

10 Ring rows

10/10 Bent over rows

****

Remaining time

10 Zottman curls

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

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Push press

12 Min to build a heavy 3RM

Then..

2 x 3 at 90%

Rest as needed b/t sets

****

4 sets of the following couplets

12 DBs front delt raises (thumbs up)

12 DBs crush grip tricep ext behind the neck

****

12 DBs lateral delt raises (thumbs up)

12 DBs diamond push-ups

****

12 DBs rear delt raises

12 DBs kick backs

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