Workout of the day

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

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

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

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

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

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