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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Group Run

Into..

2 Sets

3 Inchworm Push-Ups

5/5 Single Arm Ring Rows

7 Bar Kip Swings

9 Bootstrap Squats

Metcon (No Measure)

2x through

250m Run (together with ball)

50 Air Squats

50 barbell strict press

500m run

50 Air Squats

50 box jumps

250m Run

50 Air Squats

50 push up

Partners will run together and split the reps as needed.

Time Cap: 35:00 minutes

Primary Objective: Complete the workout under the time cap

Stimulus: Gymnastics Endurance / Aerobic Capacity

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Mid-line (No Measure)

4x

20 seconds on, 10 seconds off

Plank

4x

20 seconds on, 10 seconds off

Butterfly sit-ups

2 min max row

Front Squat

Green Eggs and Ham (AMRAP - Rounds and Reps)

12 min partner AMRAP

200 ft kb farmer's carry

10 burpees to bar

20 airsquats

All reps are split between partners

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)

15:00 minutes, For Quality

1:00 minute Cardio Choice

15 Banded Goodmornings

15 second Active Tuck Hang

8 Inchworm to Hollow

10 Hollow Rocks

30 second Wall Supported Handstand Hold

B: Metcon (3 Rounds for reps)

"The Octagon"

3 Sets for Total Reps:

1 Minute Bar Facing Burpee

1 Minute Deadlift

1 Minute Toes to Bar

1 Minute Shoulder to Overhead

1 Minute Calories

1 Minute Rest

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

Score = Reps / Set

Goal: 55-65 Reps / Set

Primary Objective: Maintain a rep range of 10+ for all movements

Secondary Objective: Pick a challenging movement and focus on efficient technique rather than reps.

RPE: 8/10

Stimulus: Muscular Stamina / Repetition Work/ Volume

C: Accessories

Time permitting

4 Sets, For Quality

10 Glute Ham Raises

15 second L-Sit

25 second Max Rep Alternating V-Ups

Rest as needed between sets

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

View Public Whiteboard

Metcon (No Measure)

Partner training:

15min

15 BB or PVC shoulder to overhead

12/12 DB seated Arnold press

****

15min

12 Box step ups

12 Box squats

12 Ring rows

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 Sets, For Quality

10 Alternating Box Step-Ups

5 Tall Muscle Clean

10 Behind the Neck Barbell Front Rack Punch Throughs

10 Barbell Goodmornings

5 Tall Box Jumps

B: Weight lifting (Weight)

8:00 minute EMOM

Muscle Clean + Hang Power Clean

@ 40%+, increasing loads

% of Power Clean

C: Metcon (Time)

"Hip Hop Dance Party"

For Time

3-6-9

Hang Power Clean (Rx155/105, S 125/85)

Box Jump Overs (Rx24/20, S 20/16″)

Rest 2:00 minutes

6-9-12

Hang Power Clean (Rx135/95, S 115/75)

Box Jump Overs

Rest 2:00 minutes

9-12-15

Hang Power Clean (Rx 115/75, S 95/65)

Box Jump Overs

Time Domain: 9:00-12:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each segment of Hang Power Cleans and Box Jump Overs as fast as possible.

Secondary Objective: Remain unbroken on all sets of Hang Power Cleans. The last set of each rep scheme is meant to provide a challenge.

Stimulus: Barbell Cycling + Hip Extension

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)

Every 2min for 10min

5 seated (floor) strict shoulder press

Start at 65% of 1RM and build

***

5 x 8 Shoulder shrugs (build)

***

All movements 15 reps

3 sets

Front delt raises - thumbs up

Side delt raises - thumbs up

Lu raises (use plates)

***

150 WB sit-up toss