20Apr
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)
10:00 minutes, For Quality
1:00 minute Cardio Choice
10 Knee Hug Lunge + Twist
10 second Ring Support Hold
10 second Bottom of Dip Hold
5 Push-Ups
30/30 second active pigeon stretch
B: Metcon (Time)
"High Five"
For Time, With a Partner
50 Ring Muscle-Ups (A: 100 Jumping Pull-Ups
and 100 Elevated Push-Ups )
5k Run
500 Air Squats
Time Domain: 30:00-40:00
Time Cap: 45 minutes
Primary Objective: Complete within the Time Cap
Secondary Objective: Split evenly with your partner today
Stimulus: Murph Prep / Challenge Workout / Chipper
RPE: 9/10
19Apr
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)
3x through
30 seconds jump rope
10 db Arnold's press
Pull-ups
Pull-up Progressions:
Jumping
Banded
Deficit
"Bungee" (Time)
3 rounds for time:
10 Russian kettle bell swings
15 air squats
400 meter machine
19Apr
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 Sets, For Quality
1:00 minute Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
Into..
2 Sets, For Quality Speed + Power
10/10 Single Leg Medicine Ball Rotational Toss
20 Parallel Rotational Medball Throw Drill
10 Rotational Medball Slams
10 Skater Hop and Stick
B: Clean and Jerk (Every 2:00 minutes, 8 Sets
1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day )
C: Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
Maintain unbroken sets of Clean and Jerks
RPE: 10/10 This is a Benchmark Test
Stimulus: Lactate Endurance / Barbell Cycling and Conditioning
18Apr
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)
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”
18Apr
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)
8-12 rds
200M walk
15 Box step ups
***
Remaining time
10/10 DB bent over rows
10/10 Paloff press
18Apr
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)
8:00 minutes, For Quality
10 Down Dog Toe Taps
5/5 Single Arm Ring Rows w/ Pause at Chest
10 Ring V-Outs
30 second Thoracic Extension Against the Wall
15 second Wall Supported Handstand Hold with Weight Shifts
B: Gymnastic Skills (Handstand walk and rope climbs)
C: Metcon (Time)
"The Overlook"
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk (A: 2 wall walks)
7/5 Strict Pull-Ups
15m (25/25ft) DB Mix Front Rack + Overhead Carry (Rx50/35, S 40/25)
Rest 1:00 minute after every 2 Rounds
Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes
Primary Objective: Complete each set of 2 rounds in under 4:00 minutes
Secondary Objective: Maintain unbroken reps across all movements
Stimulus: Gymnastics Skill / Stamina
D: Recovery (No Measure)
Time permitting
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d