18Apr
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
MAY 27th MURPH classes at 8AM and 9AM
HomeGrown AthletX - Legends
Metcon (No Measure)
8-12 rds
200M walk
15 Box step ups
***
Remaining time
10/10 DB bent over rows
10/10 Paloff press
18Apr
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
MAY 27th MURPH classes at 8AM and 9AM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 x 5 seated (floor) strict shoulder press
Start at 65% of 1RM. Build
Between sets
10 DB front delts
10 DB lateral delts
***
5 x 8 DB Shoulder shrugs
***
3 Supersets
10 Pendlay rows
10/10 DB/KB Gorilla rows
“21”
17Apr
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
MAY 27th MURPH classes at 8AM and 9AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality:
200m Run
10 Hip 90/90 Rotations
:20/20 Second Copenhagen Hold
:20/20 Second Single Leg Glute Bridge Hold
10 PVC Pipe Passovers + 10 Overhead Squats
B: Overhead Squat (Take 15:00 minutes to Establish
3RM Overhead Squat )
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Keep the Overhead Squats unbroken
RPE: 10/10 *Tester Workout
Stimulus: Benchmark Test
17Apr
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
MAY 27th MURPH classes at 8AM and 9AM
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
45sec Breathing in Cat/Cow
2 Rounds:
8 Bird Dogs
8ea Band warm-up (pull aparts, good mornings, face pulls, straight-arm lat pulls)
10-15sec supported hang
Deadlift
3 Rounds:
6 Deadlift
8 Supine Grip Inverted Row
~Rest 1min b/w sets~
B: Gymnastics skills
Handstand walk/skills
2 Rounds:
8-10 GHD Hip Extensions
30-45sec Knee Plank DB Drag
~Rest 1min b/w sets~
C: 12 Min AMRAP (AMRAP - Rounds and Reps)
1min Bike
50' Suitcase Carry (Arm 1)
6 DB Hang Snatch (Arm 1)
50' Suitcase Carry (Arm 2)
6 DB Hang Snatch (Arm 2)
Cool Down (No Measure)
Single Leg Forward Fold
Lat Stretch in Child's Pose
Happy Baby Downtrain Breathing
16Apr
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
MAY 27th MURPH classes at 8AM and 9AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality
1:00 minute Rowing Form Work
10 Alternating Single Arm Kettlebell Swing
5/5 Kettlebell Windmill
20 Plank Shoulder Taps
20 sec Strict Knee Raises (Controlled Slow Tempo)
Into..
Toe to Bar Progression / Skill Touch
B: Metcon (AMRAP - Reps)
“Toe to Bar Stamina Test”
10:00 minute EMOM
Unbroken Toe to Bar Test
Quarterfinals athletes: Keep volume minimal and just work on quality linked sets of 5-7 reps
Goal = 5-10 reps / set
Score = Average Reps across all sets
Primary Objective: Maximum average reps across all sets
Secondary Objective: Consistency across all sets.
RPE: 8/10
Stimulus: Midline + Lat Stamina
C: Metcon (AMRAP - Rounds and Reps)
"Victory Formation"
10:00 minute AMRAP
20/16 Cal Row or ski or 18/14 Cal Bike
10/10 DB Hang Power Snatch (Rx50/35, S 40/25)
20/15 Push-Ups
Primary Objective: Complete 3 Rounds within the 10:00 minute AMRAP. The goal will be to keep as close to 1:00 minute per station as possible.
Secondary Objective: Maintain consistent splits across for all rounds completed.
Stimulus: Muscular Endurance / Stamina Conditioning
RPE: 8/10
16Apr
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
MAY 27th MURPH classes at 8AM and 9AM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Decline bench press
8x5 start at 65% and build
***
4 sets
8 BB decline close grip press
8 DBs floor press
8 DBs rear delt raises
***
3 supersets
20 BB reverse curls
20 BB shoulder to ovhd
20 DB hammer curls
20 DB kick backs
***
125 Vups or 250 Alt single leg Vups