Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row ( 15sec Arms Only, 15sec Body + Arms, 15sec Legs and Body, 15 sec Full Stroke)

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench Press (Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+

Percentage is based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Point of No Return"

14:00 minute AMRAP

2000m Row or Ski

Buy-In

-directly into-

10-20-30... Alternating DB Snatch (Rx70/50, S 60/40)

15 Burpee Box Jump Overs (Rx24/20, S 20/16″)

Score: Total Reps after Buy-In

Primary Objective: Complete the round of 30 Alternating Dumbbell Snatch + 15 Burpee Box Jump overs

Secondary Objective: Complete the Row @ 5k Pace

Stimulus: Muscular Endurance + Stamina / Lactate Threshold Intensity

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

THE PHOENIX 26th 6:30PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Push press

12 Min to build a heavy 3RM

Then..

2 x 3 at 90%

Rest as needed b/t sets

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4 sets of the following couplets

12 DBs front delt raises (thumbs up)

12 DBs crush grip tricep ext behind the neck

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12 DBs lateral delt raises (thumbs up)

12 DBs diamond push-ups

****

12 DBs rear delt raises

12 DBs kick backs

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Mom's Strength Conditioning

Metcon (No Measure)

Breathing : 5 breaths each side

- side-lying w/ribcage push down (use abmat) 90/90 sitting w/crossbody reach

Warm-Up / Core + Activation :

Rocking > bear plank > crawling

Scap push-ups on knees

Bird dogs

Clam shells

Side plank w/knee down (can add reach down)

3 Rounds :

8-10 Seated DB Presses

10-12 Staggered stance glute bridges (ea side)

12 min circuit :

45sec Elevated shoulder taps

50sec (25sec/side) Banded lateral side step

45sec Elevated push-ups

50sec (25sec/side) Half-kneeling pallof presses

Cool down + downtrain breathing :

Thread the needle

Lat reach

Child's pose

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets or 8:00 minutes

10/7 Calorie Echo Bike

6 Inchworm to Hollow Body

12 Alternating V-Ups

10/10 Single Leg Glute Bridges

:15 Hollow Hold

B: Weight lifting and Gymnastics (Weight)

Gymnastics + Weightlifting

10:00 minute EMOM

minute 1: Bar Muscle-Up Drill

minute 2: 1 Squat Clean + 3 Front Squats

Building from 70% of Squat Clean to Heavy for the Day

C: Metcon (4 Rounds for calories)

"Inception"

4 Sets, For Max calories

3:00 minute AMRAP

10 Bar Muscle-Ups

10 Front Squats (Rx 185/125, S 155/105)

-Max Cals

1:30 Rest Between Rounds

Score: Total Calories

Primary Objective: Complete the Bar Muscle-Ups and Front Squats in under 2:00 minutes

Secondary Objective: Increase calories on each and every set.

Stimulus: Gymnastics Conditioning + Quad Pump / V02 Max

RPE: 8/10

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

30min AMRAP

12 DBs deficit push-ups

12/12 DBs gorilla rows

12 DBs burpee stand

100M run

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EMOM12

Pronate BB rows (from the rig)

Supinated BB rows

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Red Light, Green Light

Dumbbell Snatch

Demo

Start position

Come to stand

Stand quick, elbow to chest

Bring db overhead in lockout

Practice!

The Wod Zombie (No Measure)

5 min AMRAP

7/7db snatch

20 jumping jacks

Rest 3 min

5 min AMRAP

14 jumping jacks

20 step ups

Rest 3 min

3 min AMRAP

14 step ups

20 plate jumps