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 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 - 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 - 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

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 - 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 - 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