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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
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.
Secondary Objective: Maintain alternating sets with your partner of 5+ per movement.
Stimulus: Muscular stamina and endurance / volume accumulation
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