Workout of the day

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

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

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

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 Rowing Technique

10 Alternating Reverse Lunges

8/8 Single Arm Dumbbell Upright Row

10 Ring V-Outs

Into..

Partner Rowing Golf

1000m Row, For Time

B: Metcon (AMRAP - Rounds and Reps)

"Row Away"

20:00 minute AMRAP

Partner 1: Max Meter Row Ski or Bike

Partner 2:

10 Left Arm Dumbbell Snatches

25 ft. (8m) Single Dumbbell Overhead Walking Lunge

10 Right Arm Dumbbell Snatches

25 ft. (8m) Single Dumbbell Overhead Walking Lunge

Dumbbell Load: (Rx50/35, S 40/25)

Alternate every time when you complete the round of Dumbbell Snatches and Overhead Walking Lunges .

Every 10 meters on the Rower is 1 Rep, so 1000m = 100 Reps

Every 5ft on the Lunge is 1 Rep, so 1 Round = 30 Reps

Primary Objective: Complete 1 round of the Dumbbell movements in as close to 1:00 minute as possible.

Secondary Objective: Complete 270/250m on the rower within each time period. The goal for this would be to accumulate close to 3500m on the Rower which would be 350 reps total.

Stimulus: Aerobic Stamina / Quad Pump

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)

2x

10 banded pull apart

10 light db push press

20 jumping jacks

Bench Press

4x3 build to heavy 3

Skill: Ski Erg (3 Rounds for time)

3 rounds

400 m ski

Rest 2 min after each round

15 EMOM "Slopes" (No Measure)

1:00 ski

1:00 push -ups

1:00 db deadlifts

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

30 second Jump Rope

3 Tall Muscle Cleans

3 Front Squats

8 Barbell Good Mornings

5 Behind Neck Strict Press

5 Hamstring Walkout

20 second Bridge Hold

20/20 Second Side Plank

B: Deadlift (Take 20:00 minutes to Establish
1RM Deadlift )

C: Metcon (Time)

"Slinky"

5 Rounds for TIme:

3 Wall Walks

5 Squat Clean

50 Double Unders (A: 100 singles)

5 Shoulder to Overhead

Barbell: (Rx155/105, S 125/85)

Time Domain: 9:00-12:00 minutes

Time Cap:15 Minutes

Score: Time

Primary Objective: Complete the workout in the time domain.

Secondary Objective: Focus to complete each movement in under 45 seconds which will keep us under the time cap of 15 minutes.

RPE: 8/10

Stimulus: Barbell Conditioning / Battery Work