April 18, 2024 - No Comments! HGX-FIT – Thu, Apr 18 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - HGX-FIT View Public Whiteboard Metcon (No Measure) 5 x 5 seated (floor) strict shoulder press Start at 65% of 1RM. Build Between sets 10 DB front delts 10 DB lateral delts *** 5 x 8 DB Shoulder shrugs *** 3 Supersets 10 Pendlay rows 10/10 DB/KB Gorilla rows “21”
April 17, 2024 - No Comments! Functional Fitness – Wed, Apr 17 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality: 200m Run 10 Hip 90/90 Rotations :20/20 Second Copenhagen Hold :20/20 Second Single Leg Glute Bridge Hold 10 PVC Pipe Passovers + 10 Overhead Squats B: Overhead Squat (Take 15:00 minutes to Establish 3RM Overhead Squat ) C: Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Keep the Overhead Squats unbroken RPE: 10/10 *Tester Workout Stimulus: Benchmark Test
April 17, 2024 - No Comments! Mom’s Strength Conditioning – Wed, Apr 17 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Mom's Strength Conditioning View Public Whiteboard Warm-up (No Measure) 45sec Breathing in Cat/Cow 2 Rounds: 8 Bird Dogs 8ea Band warm-up (pull aparts, good mornings, face pulls, straight-arm lat pulls) 10-15sec supported hang Deadlift 3 Rounds: 6 Deadlift 8 Supine Grip Inverted Row ~Rest 1min b/w sets~ B: Gymnastics skills Handstand walk/skills 2 Rounds: 8-10 GHD Hip Extensions 30-45sec Knee Plank DB Drag ~Rest 1min b/w sets~ C: 12 Min AMRAP (AMRAP - Rounds and Reps) 1min Bike 50' Suitcase Carry (Arm 1) 6 DB Hang Snatch (Arm 1) 50' Suitcase Carry (Arm 2) 6 DB Hang Snatch (Arm 2) Cool Down (No Measure) Single Leg Forward Fold Lat Stretch in Child's Pose Happy Baby Downtrain Breathing
April 16, 2024 - No Comments! Functional Fitness – Tue, Apr 16 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Rounds, For Quality 1:00 minute Rowing Form Work 10 Alternating Single Arm Kettlebell Swing 5/5 Kettlebell Windmill 20 Plank Shoulder Taps 20 sec Strict Knee Raises (Controlled Slow Tempo) Into.. Toe to Bar Progression / Skill Touch B: Metcon (AMRAP - Reps) “Toe to Bar Stamina Test” 10:00 minute EMOM Unbroken Toe to Bar Test Quarterfinals athletes: Keep volume minimal and just work on quality linked sets of 5-7 reps Goal = 5-10 reps / set Score = Average Reps across all sets Primary Objective: Maximum average reps across all sets Secondary Objective: Consistency across all sets. RPE: 8/10 Stimulus: Midline + Lat Stamina C: Metcon (AMRAP - Rounds and Reps) "Victory Formation" 10:00 minute AMRAP 20/16 Cal Row or ski or 18/14 Cal Bike 10/10 DB Hang Power Snatch (Rx50/35, S 40/25) 20/15 Push-Ups Primary Objective: Complete 3 Rounds within the 10:00 minute AMRAP. The goal will be to keep as close to 1:00 minute per station as possible. Secondary Objective: Maintain consistent splits across for all rounds completed. Stimulus: Muscular Endurance / Stamina Conditioning RPE: 8/10
April 16, 2024 - No Comments! HGX-FIT – Tue, Apr 16 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - HGX-FIT View Public Whiteboard Metcon (No Measure) Decline bench press 8x5 start at 65% and build *** 4 sets 8 BB decline close grip press 8 DBs floor press 8 DBs rear delt raises *** 3 supersets 20 BB reverse curls 20 BB shoulder to ovhd 20 DB hammer curls 20 DB kick backs *** 125 Vups or 250 Alt single leg Vups
April 16, 2024 - No Comments! Legends – Tue, Apr 16 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Legends Metcon (No Measure) 20min 15 reps of each letter “Y, T, W” 10/10 DB Arnold press 100M DB ovhd carry (switch often) *** Remaining time 10 DBs Hammer curls 10 DBs Zottman curls 15 Ring rows
April 15, 2024 - No Comments! Functional Fitness – Mon, Apr 15 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2:00 minute Bike Into.. 5/5 Worlds Greatest Stretch 30 sec Single Unders 10 Dumbbell Deadlifts 10 Alternating Step-Ups 20 seconds Scapular Pull-Ups into... 10 Deep Lunge Mountain Climbers 30 second Jump Rope Practice 10 Dumbbell Hang Power Cleans 8 Single Dumbbell Step-Ups 8 Bar Kip Swings B: Bar MU progressions C: Metcon (6 Rounds for calories) "Just Enough" 6 Sets, For Max Calories 3:00 minute AMRAP 50 Double Unders (A: 100 singles) 4 Dual Dumbbell Power Clean 4 Dual Dumbbell Step Overs (Rx24/20, S 20/16″) 4 Burpee Bar Muscle-Ups (A: Burpee Pull-Ups) -Max Cals Rest 1:00 minute between Sets Dumbbells: (Rx50/35, S 40/25) Score = Total Sum of Calories Goal Score: 15/11 Calories Per Interval Primary Objective: Complete the buy-in, in 2:00 minutes or less. Secondary Objective: Maintain consistent calories across or increase the calories from set 1 to set 6. D: Mobility (No Measure) Time permitting 10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch) 1:00 Down Dog Calf Stretch 1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch) 1:00/1:00 Couch Stretch
April 15, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Apr 15 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Mom's Strength Conditioning View Public Whiteboard Warm-up (No Measure) 2 Rounds: 30sec Breathing in 90/90 w/Cross-Body Reach (ea side) 8 Glute Bridge 8 Deadbugs 8 Dynamic Clam Shells (ea side) 8 Air Squat to Calf Raise A: Front Squat 3 Sets: 6 BB Front Squat 30sec Elevated Adductor Side Plank / Modified Copenhagen Plank (ea side) ~Rest 1min b/w sets~ B: Shoulder Press 3 Sets: 6 Seated DB Strict Press 10 Single Leg Hip Thrusts (2sec down, explode up) (ea side) ~Rest 1min b/w sets~ C: Min EMOM (No Measure) Every 1:00, complete following all on one side, then switch sides each minute 6 Single Arm DB Hang Cleans 6 Single Arm DB Thruster 6 Single Arm DB Front Rack Single Leg March Cool Down (No Measure) Couch stretch Pigeon stretch Adductor rock backs Childs pose downtrain breathing
April 14, 2024 - No Comments! Uniquely Abled Fitness – Sun, Apr 14 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - Uniquely Abled Fitness Warm-up (No Measure) Red Light, Green Light on the Row Deadlift (5 sets x 6 reps) On the 2 minutes Build over the 5 sets Push it! (Time) 3 rounds for time: 10 wall ball shots 10 push-ups 10 sit-ups
April 14, 2024 - No Comments! HGX-FIT – Sun, Apr 14 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 MAY 27th MURPH classes at 8AM and 9AM HomeGrown AthletX - HGX-FIT Metcon (No Measure) Upper body conditioning: 30 DBs floor press (50/35) 30 DBs close grip press 30 Push-ups 25 Vups 500m run 20 DBs floor press 20 DBs close grip press 20 Push-ups 25 Vups 500m run 10 DBs floor press 10 DBs close grip press 10 Push-ups 25 Vups 500m run 5 DBs floor press 5 DBs close grip press 5 Push-ups 25 Vups 500m run
