22Mar
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, For Quality
1:00 minute Cardio Choice
10 Deep Lunge Mountain Climbers
10 Kettlebell Taters
:30 second KB Dead-Bug
10 Alternating Bird-Dog w/ Pause at Extension
B: Deadlift (Every 3:00 minutes, 5 Sets
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%
1 x 2 @ 90%
Percentage is based on your 1-rep max Deadlift
Rest as needed between sets )
C: Metcon (Time)
"Elizabeth"
For Time:
21-15-9
Squat Cleans
Ring Dips
Load: (Rx135/95, S 115/75)
Time Domain: 7:00-11:00 minutes
Time Cap: 15:00 minutes
Primary Objective: Complete the workout in sub 10:00 minutes
Secondary Objective: Keep the Squat Clean reps to under 5 seconds per rep. This would mean that we are completing the round of 21 reps in under 1:45. This will keep us progressing and in the time domain we are looking for.
RPE: 9/10 *Benchmark Test
Stimulus: Anaerobic / Muscular Stamina
D: Recovery (No Measure)
1:00 Barbell Adductor Stretch
1:00/1:00 Couch Stretch
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
21Mar
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 minute Ski or Row
10 Rower Ab Rollouts
15/15 seconds Contralateral Single Arm Single Leg Plank Hold
10 Alternating Single Arm Russian Kettlebell Swing
5/5 Single Arm Overhead Split Squat
B: Turkish Get Up (Spend 10:00 minutes building to a Heavy Turkish Get-Up )
C: Metcon (No Measure)
"The Turk"
24:00 minute EMOM
minute 1: 1/1 Turkish Get-Ups
minute 2: 14 V-Ups
minute 3: 7/7 Single Arm DB Hang Snatch
minute 4: 15/12 cal row or ski or 14/11 Cal Bike
Load: (Rx50/35, S 40/25)
Primary Objective: Complete each movement within the minute
Secondary Objective: Increase the pace on the Ski Erg each round until the final round when you are meant to add in a nice little sprint finish to this piece
Stimulus: Contralateral Strength / Muscular Stamina / Midline
21Mar
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 KB Farmers carry
5 BB/PVC shoulder to overhead
5 KB sumo high pull
****
5 sets
15 Letters (Y, T, W)
15/15 Red band paloff press
****
500m walk
21Mar
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)
5 Sets
12 Pendlay rows
12/12 SA bent over rows
12/12 Red band SA lat pulls
5 Sets
12 Yates rows
12 Gorilla rows
12 Red band lat pulls (both arms)
5 sets
15 Green band seated lat pulls (legs straight)
15 Candlesticks (use rig) - Hollow position, both hands on rig, knees drive towards chest then toes reach up and touch rig post
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