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

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

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

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

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

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

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)

Complete For Quality

400m Run (both partners run together passing back and forth the medball)

into..

2 Sets, For Quality

30 second Partner Medball Chest Pass

15 second Transition

30 second Partner Wall Ball Toss

15 second Transition

30 second Medball Partner Sit-Up Toss

15 second Transition

30/30 second Medball Russian Twist Toss

Rest 1:00 minute and Repeat

into..

400m Run (both partners run together passing back and forth the medball)

B: Metcon (AMRAP - Rounds and Reps)

“Bodhi”

20:00 minute AMRAP

5 Strict Pull-Ups

10 Thrusters (Rx 95/65, S 75/55)

15 Air Squats

5 Strict Pull-Ups

10 Strict Handstand Push-Ups

15 Burpees

Primary Objective: Complete each round in sub 4:00 minutes, Goal 5+ Rounds

Secondary Objective: Complete each set of Strict Pull-Ups unbroken

Stimulus: Full Body Muscular Endurance / Stamina / Interference

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 : (6:00 minutes)

30 second Jump Rope Practice

10 second Transition

30 second Alternating Box Step-Ups

10 second transition

30 second Romanian Deadlifts

10 second transition

30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold

10 second transition back to the Rope

AA: Warm-up (No Measure)

Primer:

Hang Snatch High Pull

Hang Muscle Snatch

Hang Power Snatch

–

3 Tall Box Jumps

—

Pause Snatch Pull

Low Hang Pause Power Snatch

Power Snatch

—

3 Tall Box Jumps

—

2 Pause Power Snatch + Power Snatch

–

3 Tall Box Jumps

*All Pauses done just below the knee

B: Power Snatch (10:00 minute EMOM
1 Power Snatch

Start @ 60% of 1RM and increase to heavy for the day )

C: Metcon (Time)

"Chip"

For Time:

10 Wall Walks

30 Power Snatch (Rx135/95, S 115/75)

50 Box Jump Overs (Rx24/20, S 20/16″)

70 Deadlifts

90 Double Unders (A:180 singles)

Time Domain: 12:00-16:00 minutes

Time Cap: 20 minutes

Primary Objective: Achieve the best time possible with the goal of completing the workout in sub 15:00 minutes

Secondary Objective: Complete the Wall Walks and Power Snatches in under 7:00 minutes combined.

RPE: 8/10

Stimulus: Chipper

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 - 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