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)

3:00 minute Echo Bike or Rower

Into..

2 Sets, For Quality

5 Kettlebell Sumo Deadlift High Pulls

5 Hanging Knee Tucks

5 Yoga Push-Ups

10 Hip Thrust off Bench , Slow Controlled, Pause at Top (Focus on pulling pelvis to the sky)

B: Bench Press (Take 15:00 minutes to Establish
1RM Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Manic Midline"

15:00 minute AMRAP

5 Strict Handstand Push-Ups

10 Toe to Bar

15 American Kettlebell Swings (Rx53/35, S 44/26)

Primary Objective: Unbroken sets across all movements

Secondary Objective: Achieve most possible rounds + reps of the AMRAP.

Goal ~ 8+ Rounds

Stimulus: Upper Body Density / Muscular Stamina

RPE: 7/10

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)

Superset: 8 sets

10 DB Floor press

Max effort - Close grip press

Rest 1min

***

4 sets

10/10 Offset Medball push-ups

12 DB standing flys

***

Supersets: 3 sets

10 DB tricep ext (behind the neck)

25 banded tricep ext

Rest 1min

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 - Mom's Strength Conditioning

Warm-up (No Measure)

Breathing w/Glute Bridges

Straight Leg Swings

Glute Bridge March

Banded shoulder warm-up (pass throughs, pull-aparts, external rotation, curls, presses)

30sec Sorensen Hold

Staggered Stance RDL's

A: Deadlift

3 Sets (building):

8 Deadlifts

10 Deadbugs

~Rest 1min b/w sets~

B: Gymnastics (No Measure)

3 Sets:

8-10 Inverted Rows + 10sec Hold

10-12 Pallof Press w/Rotation (ea side)

~Rest 1min b/w sets~

C: 12 Min EMOM (No Measure)

Min 1: Row

Min 2: Front Rack Alt Single Leg Hold (hold 5-10sec each rep)

Min 3: Hammer Curls

Min 4: Adductor Side Plank (30sec ea side)

Cool Down (No Measure)

Banded Hamstring Stretch

Open Book Stretch

Legs on Wall 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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

200m Run

10/10m Lateral Band Walk

15 Banded Glute Bridges

20 Alternating Bird-Dogs

30 second Wall Sit

B: Back Squat (Take 20:00 minutes to Establish a 1RM Back Squat )

C: Metcon (Time)

"400 for 40"

For Time:

400m Run (A:27/22 Cal Bike)

40 Back Squats (Rx135/95, S 115/75)

400m Run

Time: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete the workout in under 8:00 minutes

Secondary Objective: Complete the Back Squats in 2 sets or less.

Stimulus: Leg Stamina

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)

Wall ball partner warm-up

Skill: Wall Ball Shots

Squat, tall, catch, squat (without wb)

With wb

Practice together!

Happy Birthday Ben! (Time)

3 rounds for time

10 wall ball shots

10 ring rows

10 ball slams

2 min row

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)

10 rounds

10 Plate ground to overhead

8 Alternating Ovhd plate lunges (Fwd or reverse)

10 Alt single leg Vups

*Starting at 0:00 and every 2min complete 5 box jump overs.

Weight: 35/25# plates