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)

1:00/1:00 Crossbody Lat Stretch 2 Sets, For Quality

:15/:15 Single Leg Lateral / Medial Line Hops

10 Alternating Arm Swings

10 Alternating Box Step-Ups

2 Wall Walks + 15 second Wall Supported Handstand Hold

10 Bar Kip Swings

5:00 - 10:00 minutes Kettlebell Tap Race Warm-Up

B: Danny (AMRAP - Rounds and Reps)

AMRAP in 20 minutes

30 Box Jumps (24/20 in)

20 Push Presses (115/75 lb)

30 Pull-Ups
In honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.
To learn more about Danny click here
Primary Objective: Split workload with your partner evenly and complete 5 total rounds of the workout. This would mean maintaining sets in under 4:00 minutes or close to 1:20 per movement.

RPE: 8/10 (would be 9-10 / 10 if done solo)

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

1:00 minute Cardio Choice

10 Deep Lunge Mountain Climbers

10 Kettlebell Taters

:30 second KB Dead-Bug

10 Alternating Bird-Dog w/ Pause at Extension

B: Deadlift (Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%

Percentage is based on your 1-rep max Deadlift
Rest as needed between sets )

C: Metcon (Time)

"Elizabeth"

For Time:

21-15-9

Squat Cleans

Ring Dips

Load: (Rx135/95, S 115/75)

Time Domain: 7:00-11:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete the workout in sub 10:00 minutes

Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would mean that we are completing the round of 21 reps in under 1:45. This will keep us progressing and in the time domain we are looking for.

RPE: 9/10 *Benchmark Test

Stimulus: Anaerobic / Muscular Stamina

D: Recovery (No Measure)

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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 minute Ski or Row

10 Rower Ab Rollouts

15/15 seconds Contralateral Single Arm Single Leg Plank Hold

10 Alternating Single Arm Russian Kettlebell Swing

5/5 Single Arm Overhead Split Squat

B: Turkish Get Up (Spend 10:00 minutes building to a Heavy Turkish Get-Up )

C: Metcon (No Measure)

"The Turk"

24:00 minute EMOM

minute 1: 1/1 Turkish Get-Ups

minute 2: 14 V-Ups

minute 3: 7/7 Single Arm DB Hang Snatch

minute 4: 15/12 cal row or ski or 14/11 Cal Bike

Load: (Rx50/35, S 40/25)

Primary Objective: Complete each movement within the minute

Secondary Objective: Increase the pace on the Ski Erg each round until the final round when you are meant to add in a nice little sprint finish to this piece

Stimulus: Contralateral Strength / Muscular Stamina / Midline

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 - Legends

Metcon (No Measure)

Partner training:

15min

100m KB Farmers carry

5 BB/PVC shoulder to overhead

5 KB sumo high pull

****

5 sets

15 Letters (Y, T, W)

15/15 Red band paloff press

****

500m 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 - HGX-FIT

Metcon (No Measure)

5 Sets

12 Pendlay rows

12/12 SA bent over rows

12/12 Red band SA lat pulls

5 Sets

12 Yates rows

12 Gorilla rows

12 Red band lat pulls (both arms)

5 sets

15 Green band seated lat pulls (legs straight)

15 Candlesticks (use rig) - Hollow position, both hands on rig, knees drive towards chest then toes reach up and touch rig post

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

200m Run or 1:00 minute Machine Choice

5/5 Kettlebell Halos

5/5 Single Arm Bottom Up Kettlebell Press

7 Inchworm Push-Ups

9/9 Single Kettlebell Front Rack Contralateral Step-Up

B: Push Press (Every 2:00 minutes, 6 Sets
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps
3 Reps @ 80% of 1RM
10 reps @ 60% of 1RM
*Option to increase ea wave*)

C: Metcon (AMRAP - Rounds)

"Running Uphill"

Every 2:00 minutes, Until Failure

200m Run (A: 14/11 Cal Bike)

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

*Increase Burpee Box Jump Overs by 2 reps each round

Goal : 5-7 Rounds

Cap: 10 Rounds

Primary Objective: Achieve 6+ Rounds

Secondary Objective: Keep each run in under 1:00 minute to complete

Stimulus: Aerobic Capacity / Leg Stamina

RPE: 9/10

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 - hands and knees (10 breaths/60sec)

Warm-Up:

Side body stretch

Inchworms

Cat/cow

Leg kicks

Heel slides

Band pull aparts

Good mornings

Deadlift/Hinge Mechanics: unweighted, band, KB

Press Mechanics: half-kneeling

3 Rounds:

8 KB/Band Deadlifts

8 Half kneeling DB press each side

8 min:

1min Glute Bridge

30sec/side Pallof Press

30sec/side Split Squat

30sec/side Single KB carry

Cool down + 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)

3 Sets, For Quality

1:00 minute Cardio Choice

10 Alternating Cossack Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows 2020 Tempo

:20/:20 second Single Leg Glute Bridge Hold

Metcon (6 Rounds for calories)

"Front For Show, Back for Go"

6 Sets

3:00 minute AMRAP

*Strict Pull-Ups

50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)

-Max Calorie Machine (Alt Machines if possible)

Rest 1:30 between sets

Strict Pull-Ups

Round 1: 18/12

Round 2: 15/10

Round 3: 12/8

Round 4: 9/6

Round 5: 6/4

Round 6: 3/2

Adjusted Option:

Strict Pull-Ups

Round 1: 15/11

Round 2: 13/10

Round 3: 11/8

Round 4: 9/6

Round 5: 7/5

Round 6: 5/3

Machine Scales: Choose any today

Primary Objective: Complete all work and get to the Machine before the time expires on each and every round.

Secondary Objective: As expected, the machine cals should increase on every round in proportion with the decrease in prescribed strict pull-ups.

Stimulus: Strict Pulling Strength / Unilateral Leg Strength / Aerobic Capacity

Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Child's Pose

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 - Legends

Metcon (No Measure)

Partner training:

15min

100M farmers carry (high/low)

10 ring rows

10/10 DB bent over rows

****

15min

100M brisk walk

10 DB/plate hammer curls

10 DB/plate zottman curls

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)

Unilateral:

4 sets

12/12 Floor press

12/12 Standing flys

12/12 Offset push-ups

***

4 sets

8/8 DB bicep curl

8/8 Hammer curl

8/8 Reverse curl

8/8 Zottman curl

***

3 Sets:

15/15 Fulcrum DL