March 28, 2024 - No Comments! HGX-FIT – Thu, Mar 28 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
March 27, 2024 - No Comments! Functional Fitness – Wed, Mar 27 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
March 27, 2024 - No Comments! Mom’s Strength Conditioning – Wed, Mar 27 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
March 26, 2024 - No Comments! Functional Fitness – Tue, Mar 26 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
March 26, 2024 - No Comments! Legends – Tue, Mar 26 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)
March 26, 2024 - No Comments! HGX-FIT – Tue, Mar 26 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
March 25, 2024 - No Comments! Functional Fitness – Mon, Mar 25 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
March 25, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Mar 25 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
March 24, 2024 - No Comments! Uniquely Abled Fitness – Sun, Mar 24 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 - Uniquely Abled Fitness Warm-up (No Measure) Red Light, Green Light Dumbbell Snatch Demo Start position Come to stand Stand quick, elbow to chest Bring db overhead in lockout Practice! The Wod Zombie (No Measure) 5 min AMRAP 7/7db snatch 20 jumping jacks Rest 3 min 5 min AMRAP 14 jumping jacks 20 step ups Rest 3 min 3 min AMRAP 14 step ups 20 plate jumps
March 24, 2024 - No Comments! HGX-FIT – Sun, Mar 24 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 - HGX-FIT Metcon (No Measure) 30min AMRAP 12 DBs deficit push-ups 12/12 DBs gorilla rows 12 DBs burpee stand 100M run **** EMOM12 Pronate BB rows (from the rig) Supinated BB rows
