20Mar
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
200m Run or 1:00 minute Machine Choice
5/5 Kettlebell Halos
5/5 Single Arm Bottom Up Kettlebell Press
7 Inchworm Push-Ups
9/9 Single Kettlebell Front Rack Contralateral Step-Up
B: Push Press (Every 2:00 minutes, 6 Sets
Set 1: 3 Reps
Set 2: 10 Reps
Set 3: 3 Reps
Set 4: 10 Reps
Set 5: 3 Reps
Set 6: 10 Reps
3 Reps @ 80% of 1RM
10 reps @ 60% of 1RM
*Option to increase ea wave*)
C: Metcon (AMRAP - Rounds)
"Running Uphill"
Every 2:00 minutes, Until Failure
200m Run (A: 14/11 Cal Bike)
3* Burpee Box Jump Overs (Rx24/20, S 20/16″)
*Increase Burpee Box Jump Overs by 2 reps each round
Goal : 5-7 Rounds
Cap: 10 Rounds
Primary Objective: Achieve 6+ Rounds
Secondary Objective: Keep each run in under 1:00 minute to complete
Stimulus: Aerobic Capacity / Leg Stamina
RPE: 9/10
20Mar
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 - hands and knees (10 breaths/60sec)
Warm-Up:
Side body stretch
Inchworms
Cat/cow
Leg kicks
Heel slides
Band pull aparts
Good mornings
Deadlift/Hinge Mechanics: unweighted, band, KB
Press Mechanics: half-kneeling
3 Rounds:
8 KB/Band Deadlifts
8 Half kneeling DB press each side
8 min:
1min Glute Bridge
30sec/side Pallof Press
30sec/side Split Squat
30sec/side Single KB carry
Cool down + downtrain breathing
19Mar
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)
3 Sets, For Quality
1:00 minute Cardio Choice
10 Alternating Cossack Squats
10 Scapular Pull-Ups
5/5 Single Arm Ring Rows 2020 Tempo
:20/:20 second Single Leg Glute Bridge Hold
Metcon (6 Rounds for calories)
"Front For Show, Back for Go"
6 Sets
3:00 minute AMRAP
*Strict Pull-Ups
50ft (15m) Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)
-Max Calorie Machine (Alt Machines if possible)
Rest 1:30 between sets
Strict Pull-Ups
Round 1: 18/12
Round 2: 15/10
Round 3: 12/8
Round 4: 9/6
Round 5: 6/4
Round 6: 3/2
Adjusted Option:
Strict Pull-Ups
Round 1: 15/11
Round 2: 13/10
Round 3: 11/8
Round 4: 9/6
Round 5: 7/5
Round 6: 5/3
Machine Scales: Choose any today
Primary Objective: Complete all work and get to the Machine before the time expires on each and every round.
Secondary Objective: As expected, the machine cals should increase on every round in proportion with the decrease in prescribed strict pull-ups.
Stimulus: Strict Pulling Strength / Unilateral Leg Strength / Aerobic Capacity
Recovery (No Measure)
Time permitting
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Child's Pose
19Mar
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)
Unilateral:
4 sets
12/12 Floor press
12/12 Standing flys
12/12 Offset push-ups
***
4 sets
8/8 DB bicep curl
8/8 Hammer curl
8/8 Reverse curl
8/8 Zottman curl
***
3 Sets:
15/15 Fulcrum DL
19Mar
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 - Legends
Metcon (No Measure)
Partner training:
15min
100M farmers carry (high/low)
10 ring rows
10/10 DB bent over rows
****
15min
100M brisk walk
10 DB/plate hammer curls
10 DB/plate zottman curls
18Mar
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)
6:00 minutes, For Quality
8 PVC Pipe Passovers
8/8 PVC Around the Worlds
8 PVC Pipe Snatch Balance
8 Hollow Rocks
8 Arch Rocks
8 Alternating V-Ups
Into
“Barbell Primer”
3 Sets, Starting @ 45/35lb, 20/15kg
High Hang Snatch Pull + High Hang Power Snatch
Hang Snatch Pull + Hang Power Snatch
Hang Squat Snatch + Overhead Squat
Snatch + Hang Snatch + 2 Overhead Squats
B: Weight lifting (Weight)
Snatch Complex
Every 2:00 minutes, 6 sets, complete the following:
1 Sq Snatch + 1 Hang Sq Snatch + 2 Overhead Squats
Start @ 70% of 1RM hang Sq Snatch and increase to a "Heavy" for the Day
C: Metcon (6 Rounds for time)
"Cycle Bar"
Every 2:15 minutes, 6 Sets
6 Power Snatch
8 Toe to Bar
10 Thrusters
Load: (Rx 95/65, S 75/55)
Primary Objective: Compete each set in under 1:45 minutes
Secondary Objective: Descend pace across all sets, looking to keep set 1 to set 6 within 10 seconds of each other.
Stimulus: Barbell Cycling / Anaerobic
RPE: 8/10