25Apr
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 sets - same weight
10 Pendlay rows
10 Yates rows
****
4 sets - same weight
10/10 DBs Renegade rows
10/10 Gorilla rows
****
3 sets
15 BB bicep curls
15 BB supinated shoulder to overhead
“21”
15 Drag curls
24Apr
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
Warm-up (No Measure)
Breathing w/glute bridges
Dynamic Clam Shells
Reverse Clam Shells
Side Lunges
Air Squats to Calf Raise
Stand to Land Impact Drill
A: Front Squat (4 x 6 (+1 set from last week))
4 Sets :
6 Front Squats
6 Single Arm DB Bench Press (ea side)
~Rest 1min b/w sets~
B: 4 Rounds For Quality (Time)
4 Rounds :
10 Bulgarian Split Squat w/Internal Rotation (ea side)
10 Elevated Elbow Plank to High Plank
10 Wall Sit Leg Marches (hold 3-5sec)
30sec Copenhagen Plank (ea side)
Cooldown (No Measure)
Couch stretch
Pigeon stretch
Legs on bench downtrain breathing
24Apr
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)
3 Sets, For Quality
:30/:30 Adductor Rock Backs
:30/:30 Active Deep Lunge Stretch
10 Cossack Squats *Slow and Controlled
5/5 Single Leg Pistol Step-Downs
5 Jumping Pull-Ups + 3 sec Eccentric
B: Metcon (Weight)
12:00 minute EMOM
minute 1: 5 Pause Back Squats (2sec) @ 7 RPE
minute 2: 10 Dual DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25)
minute 3: Rest
C: Metcon (Time)
"Frenzy"
3 Rounds for Time
42 Wall Balls (Rx 20/14, S 16/12) 10/9ft
21 Toe to Bar
Time Domain: 9:00-13:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Complete each round of the workout in around 4 minutes to keep total time close to 12 minutes on the clock.
Secondary Objective: Maintain sets that allow for only 2 breaks during each set on each movement.
Stimulus: Muscular Endurance / Chipper Feel
RPE: 7/10, This will be lower for the majority, but those with high levels of capacity it will kick up a notch as they are able to hold onto bigger sets.
23Apr
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)
Decline bench press
5x5 80-82%
***
4 sets
8 DB pullovers
8 DBs floor press
8 DBs deficit push-ups
***
3 supersets
20 BB bicep curls
20 BB supinated shoulder to ovhd
3 supersets
12 DBs hammer curls
12 DBs tate press
***
4x25 Hindu push-ups
23Apr
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)
3 Sets, For Quality
30 Jump Rope Practice
10 Hollow Rocks
10 second Hollow Hold
8/8 Staggered Stance Barbell Good Mornings
10 Scapular Pull-Ups
B: Metcon (5 Rounds for weight)
"Popeye"
15:00 minute EMOM: For Completion
Minute 1: 15-12-9-6-3 Deadlifts
Minute 2: 10/8 Strict Pull-Ups
Minute 3: 75 Double Unders (A:150 singles)
Barbell Loads: 50-55-65-70-75%
Score: Loads
Primary Objective: Unbroken Double Unders
Secondary Objective: Consistent Sets on Pull-Ups
Stimulus: Posterior Chain / Pulling Strength / Double Under Efficiency
RPE: 6/10
C: Metcon (Time)
Daily Finisher / Bodyweight Stamina Test
10 Sets For Time
15/10 Unbroken Push-Ups
Rest as needed
Level 2:
10 Sets x Unbroken Reps
Rest 1:00 minute between sets
Level 1:
10:00 minute EMOM
5-10 Elevated or Band Assisted Push-Ups
Rules: Reps unbroken, while maintaining a plank position (no down dog)
Time Domain: 7:00-12:00 minutes
Time Cap: 15:00 minutes
Stimulus: Bodyweight Stamina / Pushing Endurance
23Apr
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)
Partner training
15min
12 Barbell shoulder to overhead
10/10 Arnold press
100M Farmers carry (high/low)
****
15min
10/10 DB hammer curls
15 Letter Y
10/10 DB Zottman curls
15 Letter T