29Mar
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 : (6:00 minutes)
30 second Jump Rope Practice
10 second Transition
30 second Alternating Box Step-Ups
10 second transition
30 second Romanian Deadlifts
10 second transition
30 seconds ; 1 Wall Walk to Wall Facing Handstand Hold
10 second transition back to the Rope
AA: Warm-up (No Measure)
Primer:
Hang Snatch High Pull
Hang Muscle Snatch
Hang Power Snatch
–
3 Tall Box Jumps
—
Pause Snatch Pull
Low Hang Pause Power Snatch
Power Snatch
—
3 Tall Box Jumps
—
2 Pause Power Snatch + Power Snatch
–
3 Tall Box Jumps
*All Pauses done just below the knee
B: Power Snatch (10:00 minute EMOM
1 Power Snatch
Start @ 60% of 1RM and increase to heavy for the day )
C: Metcon (Time)
"Chip"
For Time:
10 Wall Walks
30 Power Snatch (Rx135/95, S 115/75)
50 Box Jump Overs (Rx24/20, S 20/16″)
70 Deadlifts
90 Double Unders (A:180 singles)
Time Domain: 12:00-16:00 minutes
Time Cap: 20 minutes
Primary Objective: Achieve the best time possible with the goal of completing the workout in sub 15:00 minutes
Secondary Objective: Complete the Wall Walks and Power Snatches in under 7:00 minutes combined.
RPE: 8/10
Stimulus: Chipper
28Mar
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
20 second Lateral line hops
30 second Alternating Bear Position to Thoracic Bridge
40 second Forearm Plank Hold
20/20 Second Single Leg Glute Bridge Hold
Into..
3 Sets
10 Alternating Barbell Reverse Lunges
5 Jumping Back Squats
Rest 1:00 minute between sets
B: Back Squat (Every 3:00 minutes, 5 Sets
3 Reps @ 80-85%
3 Reps @ 80-85%
2 Reps @ 85%+
2 Reps @ 85%+
1 Rep @ 90%+
Percentage is based on your 1-rep max Back Squat )
C: Metcon (AMRAP - Rounds and Reps)
"Reacher"
7:00 minute AMRAP
5-10-15-20...
Wall Balls (Rx 20/14, S 16/12), 10/9ft
Push-Ups
Primary Objective: Complete the round of 20 + 20
Secondary Objective: Stay unbroken on Wall Balls through the round of 20 reps. If you make it to the round of 25, this may be the time to break strategically.
Stimulus: Upper Body Press Interference and Wall Ball volume
28Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
THE PHOENIX 26th 6:30PM
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
15min
15 BB or PVC shoulder to overhead
100M Farmers carry (high/low)
****
15min
12 Box step ups
12 Box squats
100M walk
28Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
THE PHOENIX 26th 6:30PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Chipper: 2 DBs/Barbells
50 DB floor press
50 DB close grip press
50 Single leg Vups
50 Pendlay rows
50 BB bicep curls
50 Single leg Vups
50 DB curtsy lunges (one DB)
50 DB cossack squats (one DB)
50 Single leg Vups
27Mar
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)
3:00 minutes Cardio Choice
Into..
2 Sets, For Quality
10 Plank Hip Drops
5/5 Single Arm Ring Rows, Easy to moderate position
10m + 10m A-Skips and B-Sips
B: Gymnastic Skills (Rope climb and Toes to bar)
C: Metcon (Time)
"Denali"
3 Rounds
400m Run (A: 27/22 Cal Bike)
30 Toe to Bar
400m Run
6-5-4 Rope Climbs (A: K2E or single arm ring row)
Time Domain: 18:00-25:00
Time Cap: 27:00 minutes
Primary Objective: Complete each set of Toe to Bar and Rope Climbs in under 2:00 minutes
Secondary Objective: Complete each run @ 5k pace to 5k + 15sec/mile (+7/k) pace
Stimulus: Aerobic Capacity / Midline Stamina / Lat + Grip Endurance
27Mar
Announcements
ALL CLASSES CANCELED EASTER SUNDAY MARCH 31
New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th
THE PHOENIX 26th 6:30PM
HomeGrown AthletX - Mom's Strength Conditioning
Metcon (No Measure)
Warm-Up / Core + Activation :
Cat/cow
Thoracic rotations
Deadbug variations: arms only > marches > heel slides > heel taps > w/ball arm/leg only
Banded glute bridges
Bent over A-T-Y-W
3 Rounds :
8-10 Staggered stance KB deadlift (ea side)
10-12 Split stance banded rows (ea side)
12 min EMOM :
Alt Single leg stand
KB/DB side bends
Split Squat w/rotation
KB/DBs front rack carry
Cool down + downtrain breathing :
Single-leg forward fold
Adductor rocking
Legs on wall breathing