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 - Mom's Strength Conditioning

Metcon (Checkmark)

Warm-Up :

Breathing w/cat-cow

Scap push-ups

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

Banded good mornings

3 Sets :

8 Deadlifts

10 Deadbugs (modify variation to maintain core control)

~Rest 1min b/w sets~

3 Sets :

8 Seated DB Press

10 Hammer Curls

~Rest 1min b/w sets~

Rowing mechanics

10 min circuit :

250m Row

12 DB Wood Choppers (ea side)

9 Up-Downs (modified burpees w/out push-up)

6 Elevated Push-Ups

Cool down :

Single-leg forward fold

Thread the needle

Child's 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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 minute, Cardio Choice

10 Cossack Squats

15-20 second Wall Facing Handstand Hold

:30sec Glute Bridge Hold

10 Bradford Press with Lockout

5 Broad Jumps For Distance

B: Thruster (Every 2:00, 6 Sets
5 Reps @ 75%
1 Rep @ 85%
5 Reps @ 75%
1 Rep @ 90%
5 Reps @ 75%
1 Rep @ 95%

*From the Rack )

C: Metcon (8 Rounds for time)

"High Voltage"

Every 2:00 minutes, 8 Sets

10 Handstand Push-Ups

50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)

10 Pull-Ups

Goal: Sub 1:30 / Set

Primary Objective: Complete each set within the time frame

Secondary Objective: Maintain consistent paces +/- 5 sec per set

Stimulus: Muscular Endurance / Threshold Intensity (87-90%)

RPE: 8/10

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 - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

1:00 minute Row, Run, or Double Under (Switch each round)

10m Toy Soldiers

10m Ostrich Walk

10/10m Lateral Lunge Walk

20m/20m A Skips + B-Skips

—

5 Sets

10 second Wall Lean Sprint

Rest 20 seconds between sprint

B: Metcon (Time)

"Triple 4"

4 Rounds For Time

400m Row

40 Double Unders (A: 80 singles)

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

2 Minute Rest Between Rounds

Time Domain: Men: 20:00-25:00, Women: 21:00-26:00

Time Cap: 30:00 minutes

Primary Objective: Complete Each round in under 5:00 minutes

Secondary Objective: Descending splits across

Stimulus: Aerobic Capacity / V02 Max

C: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

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

Metcon (No Measure)

Partner training

3 rds

15 reps of each letter (Y, T, W)

12min

100M farmers carry (2 DBs)

10/10 DB Arnold press

****

4 sets (NO partner)

12/12 DB hammer curls

12/12 DB reverse curls

15 Red band tricep ext

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)

10min to build to a heavy 3rep

Decline bench press

then…

5x3 at 85%

***

4 sets

8 DBs close grip press

8 DBs tate press

8 DBs rear delt raises

***

3 supersets

15 BB bicep curl

15 BB supinated shoulder to ovhd

***

3 supersets

20 BB reverse curls

20 BB shoulder to ovhd

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

Metcon (No Measure)

Warm-Up :

Breathing w/cat-cow

90/90 hip stretch + switches

Banded step warm-up (lateral side step, monster walk fwd and back, toe taps, air squats)

3 Sets :

8 KB Goblet Squat (moderate weight)

10 Bird Dog Row (ea side)

~Rest 1min b/w sets~

3 Sets :

8-10 Ring Rows w/10sec hold on last rep

10-12 Bench Dips w/10sec reverse plank hold on last rep

~Rest 1min b/w sets~

3 Rounds (10-12min, no rest) :

50m Sled Push

50m KB Suitcase Carry (25m/side - moderate weight)

50m Reverse Sled Drag

50m KB/DB Waiter Carry (25m/side - light weight)

Cool down :

Couch stretch

Pigeon / Figure 4 stretch

Happy Baby downtrain breathing