Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

:30/:30 Quad Foam Rolling

:30/:30 Elevated Pigeon Stretc h

:30/:30 Banded Bully Stret ch

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

*Barbell Complex*

5/5 Single Leg Box Jumps or Single Leg Vertical Jump

AA: Warm-up (No Measure)

*Barbell Complex*

5 Barbell RDLs

5 Barbell Hang Muscle Cleans

5 Barbell Tall Cleans

5 Barbell Strict Presses

Load: 45/35lb / 20/15kg

B: Weightlifitng complex (Weight)

Every 2:30 minutes, 5 Sets, Complete the following:

1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk

Starting @ 75% of 1rm thruster and build to a heavy complex for the day

C: Metcon (Time)

“Petey Bird”

For Time:

5 Rounds, For Time:

15 Pull-Ups (A: 15 Jumping Pull-Ups)

9 Power Clean and Jerk (Rx135/95, S 115/75)

Goal: 6:00-10:00 minutes

Time Cap: 12 minutes

Primary Objective: sub 8:00 minutes.

Secondary Objective: Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.

RPE: 8/10

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. 800m Walk

B. CARs

20 Minute AMRAP

21 Box Step Overs

15 Dumbbell Hang Power Clean

9 Push Ups

6 Banded Face Pulls

3 Air Squats

1 KB Farmers Carry 100m

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - HGX-FIT

A: Pendlay Row (15min to build to a heavy 5RM
then
80% of 5RM (time cap 8min)
3x8)

B: Metcon (No Measure)

5 sets (time cap 10min)

10 Yates row

10/10 DB SA bent over row

C: Grip strength (No Measure)

EMOM 12

Min 1: Heavy BB static hold 200/175#

Min 2: DBs Farmers carry (80-100') (70/50#)

Min 3: Rest

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

10 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

20 Plank Shoulder Taps

into..

Workout Primer

3 Rounds, For Quality:

R1: 200m @ easy jog + 5 Burpees

R2: 200m @ faster pace + 5 Burpees

R3: 200m @ race pace + 5 Burpees

B: Metcon (3 Rounds for time)

“Can’t Triple Stamp a Double Stamp”

Every 12:00 minutes, 3 Sets

10 Burpees

200m Run (A:14/11 cal Bike)

15 Burpees

400m Run (A:27/22 cal Bike)

20 Burpees

600m Run (A:41/33 cal Bike)

Time Domain: 8:00-10:30/set

Time Cap: 11:00/set

Primary Objective: Record each round in sub 10:00, holding paces even across to within +/- 10sec each set

Secondary Objective: Work on burpee cadence and technique, falling to the ground quickly and having chest lead the way rather than belly to help with body position and fatigue in the lower back.

C: Midline (No Measure)

Core

3 Sets, For Quality

20 V-Ups

20 Russian Twists (over and back = 1)

20 Hollow Rocks

1:00 Forearm Plank Hold

R: 2:00 b/s

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Machine of Choice (Easy pace)

8/8 Half Kneeling Single Arm Bottom-Up Kettlebell Presses

8 Kettlebell Goblet Cossack Squats

8/8 Single Arm, Single Leg, Kettlebell RDLs

B: Deadlift (Deadstop Deadlift (Heavy Session)
6 Reps @ 70%
6 Reps @ 70%
4 Reps @ 75%
4 Reps @ 75%+
4 Reps @ 80%

Rest 2:00-3:00 b/s )

C: Metcon (5 Rounds for time)

“Sea Bass”

Every 2:30 minutes, 5 Sets:

3 Strict Press @ 80% of 1RM

+

15 Wall Balls (Rx 20/14, S 16/12) 10/9ft

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 row

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm KB Upright Rows

10 Ring V-Out s

B: Gymnastic Skills (Toe to Bar Skill Work

A) Strict Bar Hanging Hollow to Arch
B) Beat Swings
C) Kipping Knee to Chest
D) Kipping Knee to Elbow
E) Alternating Single Leg Toe to Bar
F) Toe to Bar )

C: Metcon (Time)

“Mutts Cutts”

For Time:

Buy in: 50/40 Cal Row or Ski 35/28 Cal Bike

into

18-15-12-9-6

Toe to Bar (A: Strict Knee Raises)

30-24-18-12-6

Alt DB Hang Snatch, (Rx50/35, S 40/25)

into

Cash out: 50/40 Cal Row or Ski 35/28 cal Bike

Time Domain: 15:00-18:00

Time Cap: 20:00

Focus is on the development of toe to bar volume along with a good rhythm on dumbbell's that allow for consistent big sets.

RPE 8/10

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. Warm up 800m Row/Erg/Bike

B. CARS /Balance Extended

C. WOD For Time

30-18-12 Reps for time

Row Calories

Box Step Ups (16”, 12”, 45# plate)

Air Squats

Cool down 250m Walk

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - HGX-FIT

A: Bench Press (Build to a heavy 3RM
15min)

B: Metcon (No Measure)

5 sets

10 Close grip bench press

12 DB Floor press

then

5 sets

10 DB pullovers

12 Diamond push-ups

then

5 sets

12 BB drag bicep curls (squeeze 1sec at the top)

12 BB reverse curls

12 SA DB seated curls

Remaining time: Weighted sit-ups

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9 minute EMOM:

Minute 1: 20 Banded Goodmornings

Minute 2: 1 round of *Gymnastic Complex*

Minute 3: 10 Lat Eccentrics

AA: Gymnastic Skills (*Gymnastic Complex*
5 Strict Pull-Ups
5 Russian Push-Ups
15 Air Squats

*We are looking at 3 rounds of this complex with the warm-up to prime for the conditioning portion of the workout
)

Bar muscle up progression

AAA: Warm-up (No Measure)

Primer:

Barbell Back Rack Jumping Squats

5 x 3 @45/35lb (empty barbell)

R: 30sec b/s

*Aim to focus on maximum explosion. Prime legs and hips

B: Back Squat (Take 10:00 to build to a Heavy 5 rep Back Squat

then complete:

Every 3:00 for 9:00
5 Back Squats @ 80% + 4 Seated Box Jumps to High Box

80% is based on today's 5rep)

C: Metcon (AMRAP - Rounds and Reps)

"Samsonite"

10:00 AMRAP

4 Medball Weighted Strict Pull-Ups (Rx 20/14, S 16/12) (A: Strict Banded Pull-Ups)

8 Dumbbell Deficit Push-Ups

12 Dual Dumbbell Front Squats (Rx50/35, S 40/25)

*Primary Objective: Unbroken on each movement

Secondary Objective: Complete ~6 Rounds +/- 5-10 reps

Stimulus: Muscular Endurance and Stamina

RPE: 7/10

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

1-2-3-4-5-6-7-8-9-10 (Time cap 20min)

DB Renegade rows (50/35)

DB Burpee stand

**Renegade row 1rep = L to R or R to L

***Every 2min 100m run, starting at 0:00

10-9-8-7-6-5-4-3-2-1

DB Cluster

Vups or Knee ups