All Posts in Uncategorized
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)
2-3 Sets, For Quality
1:00 minute, Cardio Choice
10 Cossack Squats
15-20 second Wall Facing Handstand Hold
:30sec Glute Bridge Hold
10 Bradford Press with Lockout
5 Broad Jumps For Distance
B: Thruster (Every 2:00, 6 Sets
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
5 Reps @ 75%
1 Rep @ 95%
*From the Rack )
C: Metcon (8 Rounds for time)
"High Voltage"
Every 2:00 minutes, 8 Sets
10 Handstand Push-Ups
50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)
10 Pull-Ups
Goal: Sub 1:30 / Set
Primary Objective: Complete each set within the time frame
Secondary Objective: Maintain consistent paces +/- 5 sec per set
Stimulus: Muscular Endurance / Threshold Intensity (87-90%)
RPE: 8/10
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
Metcon (Checkmark)
Warm-Up :
Breathing w/cat-cow
Scap push-ups
Banded shoulder warm-up (pass throughs, pull-aparts, external rotation, curls, presses)
Banded good mornings
3 Sets :
8 Deadlifts
10 Deadbugs (modify variation to maintain core control)
~Rest 1min b/w sets~
3 Sets :
8 Seated DB Press
10 Hammer Curls
~Rest 1min b/w sets~
Rowing mechanics
10 min circuit :
250m Row
12 DB Wood Choppers (ea side)
9 Up-Downs (modified burpees w/out push-up)
6 Elevated Push-Ups
Cool down :
Single-leg forward fold
Thread the needle
Child's pose downtrain breathing
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
1:00 minute Row, Run, or Double Under (Switch each round)
10m Toy Soldiers
10m Ostrich Walk
10/10m Lateral Lunge Walk
20m/20m A Skips + B-Skips
—
5 Sets
10 second Wall Lean Sprint
Rest 20 seconds between sprint
B: Metcon (Time)
"Triple 4"
4 Rounds For Time
400m Row
40 Double Unders (A: 80 singles)
400m Run (A: 27/22 Cal Bike)
2 Minute Rest Between Rounds
Time Domain: Men: 20:00-25:00, Women: 21:00-26:00
Time Cap: 30:00 minutes
Primary Objective: Complete Each round in under 5:00 minutes
Secondary Objective: Descending splits across
Stimulus: Aerobic Capacity / V02 Max
C: Recovery (No Measure)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
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
3 rds
15 reps of each letter (Y, T, W)
12min
100M farmers carry (2 DBs)
10/10 DB Arnold press
****
4 sets (NO partner)
12/12 DB hammer curls
12/12 DB reverse curls
15 Red band tricep ext
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)
10min to build to a heavy 3rep
Decline bench press
then…
5x3 at 85%
***
4 sets
8 DBs close grip press
8 DBs tate press
8 DBs rear delt raises
***
3 supersets
15 BB bicep curl
15 BB supinated shoulder to ovhd
***
3 supersets
20 BB reverse curls
20 BB shoulder to ovhd
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)
2 Sets, For Quality
1:00 minute Cardio Choice
6 Inchworm to Hollow Body
10 Hollow Rocks
10/10 Single Leg Crossbody RDL
10/10 Single Leg Glute Bridges
30 sec Glute Bridge Hold
B: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 3 Reps@ 82%
Set 2: 2 Reps @ 85%
Set 3: 2 Reps @ 87%
Set 4: 1 Rep @ 90%
Set 5: 1 Rep @ 95%
Percentage is based on your 1-rep max Deadlift )
C: Metcon (Time)
"Middle Child"
For Time:
5-10-15-20
American Kettlebell Swings (Rx53/35, S 44/26)
Abmat Sit-Ups
Rest 1:00 minute
20-15-10-5
American Kettlebell Swings
Abmat Sit-Ups
Time Domain: 7:00-11:00 minutes
Time Cap:12:00 minutes
Primary Objective: Complete the Kettlebell Swings unbroken
Secondary Objective: Complete the second set faster than the first set.
Stimulus: Midline Conditioning /Posterior Chain
RPE: 7/10
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
Metcon (No Measure)
Warm-Up :
Breathing w/cat-cow
90/90 hip stretch + switches
Banded step warm-up (lateral side step, monster walk fwd and back, toe taps, air squats)
3 Sets :
8 KB Goblet Squat (moderate weight)
10 Bird Dog Row (ea side)
~Rest 1min b/w sets~
3 Sets :
8-10 Ring Rows w/10sec hold on last rep
10-12 Bench Dips w/10sec reverse plank hold on last rep
~Rest 1min b/w sets~
3 Rounds (10-12min, no rest) :
50m Sled Push
50m KB Suitcase Carry (25m/side - moderate weight)
50m Reverse Sled Drag
50m KB/DB Waiter Carry (25m/side - light weight)
Cool down :
Couch stretch
Pigeon / Figure 4 stretch
Happy Baby 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)
Complete For Quality
400m Run (both partners run together passing back and forth the medball)
into..
2 Sets, For Quality
30 second Partner Medball Chest Pass
15 second Transition
30 second Partner Wall Ball Toss
15 second Transition
30 second Medball Partner Sit-Up Toss
15 second Transition
30/30 second Medball Russian Twist Toss
Rest 1:00 minute and Repeat
into..
400m Run (both partners run together passing back and forth the medball)
B: Metcon (AMRAP - Rounds and Reps)
“Bodhi”
20:00 minute AMRAP
5 Strict Pull-Ups
10 Thrusters (Rx 95/65, S 75/55)
15 Air Squats
5 Strict Pull-Ups
10 Strict Handstand Push-Ups
15 Burpees
Primary Objective: Complete each round in sub 4:00 minutes, Goal 5+ Rounds
Secondary Objective: Complete each set of Strict Pull-Ups unbroken
Stimulus: Full Body Muscular Endurance / Stamina / Interference
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 : (6:00 minutes)
30 second Jump Rope Practice
10 second Transition
30 second Alternating Box Step-Ups
10 second transition
30 second Romanian Deadlifts
10 second transition
30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold
10 second transition back to the Rope
AA: Warm-up (No Measure)
Primer:
Hang Snatch High Pull
Hang Muscle Snatch
Hang Power Snatch
–
3 Tall Box Jumps
—
Pause Snatch Pull
Low Hang Pause Power Snatch
Power Snatch
—
3 Tall Box Jumps
—
2 Pause Power Snatch + Power Snatch
–
3 Tall Box Jumps
*All Pauses done just below the knee
B: Power Snatch (10:00 minute EMOM
1 Power Snatch
Start @ 60% of 1RM and increase to heavy for the day )
C: Metcon (Time)
"Chip"
For Time:
10 Wall Walks
30 Power Snatch (Rx135/95, S 115/75)
50 Box Jump Overs (Rx24/20, S 20/16″)
70 Deadlifts
90 Double Unders (A:180 singles)
Time Domain: 12:00-16:00 minutes
Time Cap: 20 minutes
Primary Objective: Achieve the best time possible with the goal of completing the workout in sub 15:00 minutes
Secondary Objective: Complete the Wall Walks and Power Snatches in under 7:00 minutes combined.
RPE: 8/10
Stimulus: Chipper