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