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 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 - 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 - 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

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 - Functional Fitness

A: Warm-up (No Measure)

400m Group Run

Into..

2 Sets

3 Inchworm Push-Ups

5/5 Single Arm Ring Rows

7 Bar Kip Swings

9 Bootstrap Squats

Metcon (No Measure)

2x through

250m Run (together with ball)

50 Air Squats

50 barbell strict press

500m run

50 Air Squats

50 box jumps

250m Run

50 Air Squats

50 push up

Partners will run together and split the reps as needed.

Time Cap: 35:00 minutes

Primary Objective: Complete the workout under the time cap

Stimulus: Gymnastics Endurance / Aerobic Capacity

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)

Mid-line (No Measure)

4x

20 seconds on, 10 seconds off

Plank

4x

20 seconds on, 10 seconds off

Butterfly sit-ups

2 min max row

Front Squat

Green Eggs and Ham (AMRAP - Rounds and Reps)

12 min partner AMRAP

200 ft kb farmer's carry

10 burpees to bar

20 airsquats

All reps are split between partners