14Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes for Quality
30 second machine choice
1 Wall Walk + 10 Shoulder Taps
30 second machine choice
3-4 Handstand Walk to Wal l Reps
10 Dual Dumbbell Deadlifts
B: Gymnastic Skills (Handstand walk drills and progressions)
C: Metcon (No Measure)
"Travel Ban"
Every 5:00 minutes , 40 minutes, Alt Stations (4 Sets, Each)
Station 1:
43/30 cal row or ski or 30/22 Cal Bike
200ft (60m) Farmers Carry (Rx50/35, S 40/25)
Station 2:
600m Run (40cal Bike)
50ft (15m) Handstand Walk (5 wall walks or :30sec HS hold)
Primary Objective: Complete each set in under 4:00 minutes
Secondary Objective: Maintaining Paces across
Stimulus: Aerobic Threshold / Grip / Handstand Skill Development
D: Accessories (3 Sets, For Quality
:30/:30 Side Plank
1:00 Weighted Plank
:30 second Hollow Rocks )
14Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
END OF THE OPEN PIZZA PARTY 3/15 @6:30PM
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
10min
Box step ups
250m row or ski erg
****
10min
WB box squats
200m row or ski erg
****
10min
KB sumo deadlift
150m row or ski erg
14Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
END OF THE OPEN PIZZA PARTY 3/15 @6:30PM
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
4 sets - same weight
10 BB bent over rows
10 Yates rows
10 Pendlay rows
****
4 sets - same weight
10/10 DBs Renegade rows
10/10 Gorilla rows
10/10 SA bent over rows
****
3 sets
15 BB reverse curls
“21”
10 Drag curls
13Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
30 second Double Under or Double Under Practice
10/10m Lateral Band Walk
10/10m Banded Monster Walk
8 Romanian Deadlifts
4 Tall Muscle Cleans
4 Tall Power Cleans
B: Back Squat (Every 3:00 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
Percentage is based on your 1-rep max Back Squat
Rest as needed between sets )
C: Metcon (AMRAP - Rounds and Reps)
“LuSyd Dreams”
9:00 minute AMRAP
1-2-3-4... Power Clean (Rx 205/145, S 155/115)
10 Toes to Bar
25 Double Unders (A: 50 singles)
Primary Objective: Achieve 5+ Rounds
Secondary Objective: Maintain all Toe to Bar unbroken
Stimulus: Battery Work / Midline Stamina Conditioning
RPE: 7/10
12Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 minutes, For Quality
10/10m Lateral Shuttle
20 Band Pull-Aparts
10/10 Second Single Arm + Single Leg Contralateral Plank Hold
2 Wall Walks + 10 second Nose to Wall Handstand Hold
10 Close Grip Bench + 10 Wide Grip Bench @ 45/25lb, (20/15kg)
B: Bench Press (Every 2:30 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
Percentage is based on your 1-rep max Bench Press
Rest as needed between sets )
C: Metcon (3 Rounds for reps)
"Main Site 240129"
As many reps as possible in 4 minutes of:
3 wall-facing strict handstand push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
6 strict handstand push-ups
5 shuttle runs
As many reps as possible in 4 minutes of:
9 strict handstand push-ups
5 shuttle runs
1 shuttle run = 25 feet down and 25 feet back
Primary Objective: Complete 3+ rounds during each 4:00 minute AMRAP
Secondary Objective: The goal is to keep the Handstand Push-Ups unbroken throughout the workout
Stimulus: Gymnastics Vertical Press Volume + Skill Development / Aerobic Capacity / Agility
12Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
END OF THE OPEN PIZZA PARTY 3/15 @6:30PM
HomeGrown AthletX - Legends
Metcon (No Measure)
15min AMRAP - Partner
10 BB or PVC shoulder to overhead
KB farmers carry (maybe inside)
15 reps of each letter (Y, T, W)
****
5 sets
15/15 Paloff press
10/10/10 Lat pulls