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