April 9, 2024 - No Comments! Legends – Tue, Apr 9 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 100M Front rack farmers carry 10 Barbell shoulder to overhead 10/10 DB Arnold press 15 Letter âTâ **** 10 DB Hammer curls 10 DB Zottman curls 15 Red band tricep ext
April 8, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Apr 8 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 Warm-up (No Measure) Breathing w/Glute Bridges Straight Leg Swings Glute Bridge March Banded shoulder warm-up (pass throughs, pull-aparts, external rotation, curls, presses) 30sec Sorensen Hold Staggered Stance RDL's A: Deadlift 3 Sets (building): 8 Deadlifts 10 Deadbugs ~Rest 1min b/w sets~ B: Gymnastics (No Measure) 3 Sets: 8-10 Inverted Rows + 10sec Hold 10-12 Pallof Press w/Rotation (ea side) ~Rest 1min b/w sets~ C: 12 Min EMOM (No Measure) Min 1: Row Min 2: Front Rack Alt Single Leg Hold (hold 5-10sec each rep) Min 3: Hammer Curls Min 4: Adductor Side Plank (30sec ea side) Cool Down (No Measure) Banded Hamstring Stretch Open Book Stretch Legs on Wall Downtrain Breathing
April 8, 2024 - No Comments! Functional Fitness – Mon, Apr 8 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 for Quality 200m Run 10/10m Lateral Band Walk 15 Banded Glute Bridges 20 Alternating Bird-Dogs 30 second Wall Sit B: Back Squat (Take 20:00 minutes to Establish a 1RM Back Squat ) C: Metcon (Time) "400 for 40" For Time: 400m Run (A:27/22 Cal Bike) 40 Back Squats (Rx135/95, S 115/75) 400m Run Time: 6:00-8:00 minutes Time Cap: 10:00 minutes Primary Objective: Complete the workout in under 8:00 minutes Secondary Objective: Complete the Back Squats in 2 sets or less. Stimulus: Leg Stamina
April 7, 2024 - No Comments! HGX-FIT – Sun, Apr 7 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) 10 rounds 10 Plate ground to overhead 8 Alternating Ovhd plate lunges (Fwd or reverse) 10 Alt single leg Vups *Starting at 0:00 and every 2min complete 5 box jump overs. Weight: 35/25# plates
April 7, 2024 - No Comments! Uniquely Abled Fitness – Sun, Apr 7 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 - Uniquely Abled Fitness Warm-up (No Measure) Wall ball partner warm-up Skill: Wall Ball Shots Squat, tall, catch, squat (without wb) With wb Practice together! Happy Birthday Ben! (Time) 3 rounds for time 10 wall ball shots 10 ring rows 10 ball slams 2 min row
April 6, 2024 - No Comments! Functional Fitness – Sat, Apr 6 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) 400m Group Run Into.. 2 Sets 3 Inchworm Push-Ups 5/5 Single Arm Ring Rows 7 Bar Kip Swings 9 Bootstrap Squats Metcon (No Measure) 2x through 250m Run (together with ball) 50 Air Squats 50 barbell strict press 500m run 50 Air Squats 50 box jumps 250m Run 50 Air Squats 50 push up Partners will run together and split the reps as needed. Time Cap: 35:00 minutes Primary Objective: Complete the workout under the time cap Stimulus: Gymnastics Endurance / Aerobic Capacity
April 5, 2024 - No Comments! Functional Fitness – Fri, Apr 5 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
April 5, 2024 - No Comments! Uniquely Abled Fitness – Fri, Apr 5 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 - Uniquely Abled Fitness Warm-up (No Measure) Mid-line (No Measure) 4x 20 seconds on, 10 seconds off Plank 4x 20 seconds on, 10 seconds off Butterfly sit-ups 2 min max row Front Squat Green Eggs and Ham (AMRAP - Rounds and Reps) 12 min partner AMRAP 200 ft kb farmer's carry 10 burpees to bar 20 airsquats All reps are split between partners
April 4, 2024 - No Comments! Functional Fitness – Thu, Apr 4 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 Sets, For Quality 10 Alternating Box Step-Ups 5 Tall Muscle Clean 10 Behind the Neck Barbell Front Rack Punch Throughs 10 Barbell Goodmornings 5 Tall Box Jumps B: Weight lifting (Weight) 8:00 minute EMOM Muscle Clean + Hang Power Clean @ 40%+, increasing loads % of Power Clean C: Metcon (Time) "Hip Hop Dance Party" For Time 3-6-9 Hang Power Clean (Rx155/105, S 125/85) Box Jump Overs (Rx24/20, S 20/16â³) Rest 2:00 minutes 6-9-12 Hang Power Clean (Rx135/95, S 115/75) Box Jump Overs Rest 2:00 minutes 9-12-15 Hang Power Clean (Rx 115/75, S 95/65) Box Jump Overs Time Domain: 9:00-12:00 minutes Time Cap: 15:00 minutes Primary Objective: Complete each segment of Hang Power Cleans and Box Jump Overs as fast as possible. Secondary Objective: Remain unbroken on all sets of Hang Power Cleans. The last set of each rep scheme is meant to provide a challenge. Stimulus: Barbell Cycling + Hip Extension
April 4, 2024 - No Comments! HGX-FIT – Thu, Apr 4 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) Every 2min for 10min 5 seated (floor) strict shoulder press Start at 65% of 1RM and build *** 5 x 8 Shoulder shrugs (build) *** All movements 15 reps 3 sets Front delt raises - thumbs up Side delt raises - thumbs up Lu raises (use plates) *** 150 WB sit-up toss
