21Apr
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)
3 sets
Only barbell
250M run
10 Bicep curls
20 Strict shoulder press
30 Lunges
40 Good mornings
30 Back squats
20 Behind the neck strict press
10 Reverse curls
250M run
**Rest :90 sec b/t sets
Remaining time:
100 WB sit-ups
20Apr
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)
10:00 minutes, For Quality
1:00 minute Cardio Choice
10 Knee Hug Lunge + Twist
10 second Ring Support Hold
10 second Bottom of Dip Hold
5 Push-Ups
30/30 second active pigeon stretch
B: Metcon (Time)
"High Five"
For Time, With a Partner
50 Ring Muscle-Ups (A: 100 Jumping Pull-Ups
and 100 Elevated Push-Ups )
5k Run
500 Air Squats
Time Domain: 30:00-40:00
Time Cap: 45 minutes
Primary Objective: Complete within the Time Cap
Secondary Objective: Split evenly with your partner today
Stimulus: Murph Prep / Challenge Workout / Chipper
RPE: 9/10
19Apr
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)
2 Sets, For Quality
1:00 minute Cardio Choice
5 Inchworm Push-Ups
10 Alternating Samson Lunges
Into..
2 Sets, For Quality Speed + Power
10/10 Single Leg Medicine Ball Rotational Toss
20 Parallel Rotational Medball Throw Drill
10 Rotational Medball Slams
10 Skater Hop and Stick
B: Clean and Jerk (Every 2:00 minutes, 8 Sets
1 Clean and Jerk, starting @ 70% and building to a Heavy for the Day )
C: Grettel (Time)
10 Rounds For Time:
3 Clean and Jerks (135/95 lb)
3 Burpees Over the Bar
To learn more about Grettel click here
Maintain unbroken sets of Clean and Jerks
RPE: 10/10 This is a Benchmark Test
Stimulus: Lactate Endurance / Barbell Cycling and Conditioning
19Apr
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 - Uniquely Abled Fitness
Warm-up (No Measure)
3x through
30 seconds jump rope
10 db Arnold's press
Pull-ups
Pull-up Progressions:
Jumping
Banded
Deficit
"Bungee" (Time)
3 rounds for time:
10 Russian kettle bell swings
15 air squats
400 meter machine
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 - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes, For Quality
10 Down Dog Toe Taps
5/5 Single Arm Ring Rows w/ Pause at Chest
10 Ring V-Outs
30 second Thoracic Extension Against the Wall
15 second Wall Supported Handstand Hold with Weight Shifts
B: Gymnastic Skills (Handstand walk and rope climbs)
C: Metcon (Time)
"The Overlook"
10 Rounds for Time
1 Rope Climb 15ft
5m (15ft) Handstand Walk (A: 2 wall walks)
7/5 Strict Pull-Ups
15m (25/25ft) DB Mix Front Rack + Overhead Carry (Rx50/35, S 40/25)
Rest 1:00 minute after every 2 Rounds
Time Domain: 19:00-24:00 (Including rest time)
Time Cap: 27 minutes
Primary Objective: Complete each set of 2 rounds in under 4:00 minutes
Secondary Objective: Maintain unbroken reps across all movements
Stimulus: Gymnastics Skill / Stamina
D: Recovery (No Measure)
Time permitting
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
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