Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternate each minute:

Min 1: 20 second row easy / 20 second row moderate

Min 2: 8 Inchworm Push-Ups

Min 3: 5x (2 Alternating Step-Up + 1 Box Jump)

Min 4: 10 Alternating Single Arm Dumbbell Hang Snatch

B: Metcon (Time)

"City Slickers"

For Time: w/partner

2000m Row Buy-In

*Partner Holds Forearm Plank

into..

For Time

10-9-8-7-6-5-4-3-2-1 (Each)

Alt Single DB Devils Press (Rx50/35, S 40/25)

Box Jump Overs (Rx24/20, S 20/16″)

into..

1000m Row Cash-Out

*Partner Holds Hollow Hold

Time Domain: 25:00-30:00 minutes

Time Cap: 35:00 minutes

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 PVC Pass Throughs

6/6 Single Arm KB Front Squats

6/6 Single Arm KB Push Press

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bar Muscle-ups (Progressions/skill work)

C: Metcon (Time)

“The Great Race”

For Time:

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

21 Dual DB Thrusters (Rx50/35, S 40/25)

15 Bar Muscle-Ups

21 Overhead Squats (Rx 95/65, S 75/55)

Rest 2:00 minutes

400m Run

15 Dual DB Thrusters

12 Bar Muscle-Ups

15 Overhead Squats, (Rx 115/75, S 95/65)

Rest 2:00 minutes

400m Run

9 Dual DB Thrusters

9 Bar Muscle-Ups

9 Overhead Squats (Rx135/95, S 115/75)

Time Domain: 18:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Overall Time

Secondary Objective: Complete Each movement in 2 Sets or Less

Stimulus: Muscular Endurance + Stamina / Lactate Threshold

RPE: 9/10

D: Recovery (No Measure)

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00 pigeon pose

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Superset: 5 Rounds

8 Pendlay rows

8 BB Flat bench rows (elevated)

Superset: 4 Rounds

10 Yates rows

8 DB SA bent over rows (Heavy)

Superset: 8 Rounds

8 DB pullovers

8 Duel DB hammer curls

8 BB drag bicep curls

Midline: Time remaining

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up

B. Bench Supported Dumbbell Bent Over Row (Instruction, then 4x 5 Reps Per Side (light

Buy-in 500m Walk (Quick Pace)

20 Wall Balls

20 Plate Hops

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Chest Press

Buy-Out 500m Walk (Quick Pace)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Banded Good Mornings

:30/:30 Banded Front Rack Stretch

3 Burpee Broad Jumps for Distance

B: Power Clean (Power Clean

Every minute on the minute, 5 Sets
2 Reps @ 75%
Every minute on the minute, 4 Sets
2 Reps @ 80%
Every minute on the minute, 3 Sets
1 Rep @ 85%+ )

C: Metcon (AMRAP - Rounds and Reps)

“Maverick”

7:00 AMRAP

7 Deadlifts (Rx 225/155, S 165/125)

7 Bar Facing Burpees

Primary Objective: 7+ Rounds

Secondary Objective: Unbroken Deadlifts. Choose a weight that allows for unbroken reps. However, break as needed.

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

:30 second Bike

8 Bootstrap Squats

:10 second hollow hold

:30 second Row

4 Inchworm to hollow

10-15 Double Unders or 20 Single Unders

B: Metcon (No Measure)

“Blazing Saddles”

40 minute EMOM, Alternate each minute:

Minute 1: 8/6 Cal Row, Ski or 7/5 Cal Bike + 10 Air Squats

Minute 2: 20 V-Ups or 15 GHD Sit-Ups

Minute 3: 8/6 Cal Row, Ski or 7/5 Cal Bike + 9/7 Strict Handstand Push-Ups

Minute 4: 50 Double Unders (100 singles)

Primary Objective: Complete Each Station with at least 12 seconds remaining in the minute

Secondary Objective: Complete the V-Ups unbroken.

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up

B. WOD

8 Minute AMRAP

600m Row/Erg Buy in

18 Push Ups (Banded or Elevated)

12 Pull Ups (Banded or Elevated)

Rest 3 Minutes

8 Minute AMRAP

800m Row/Erg Buy in

15 Push Ups (Banded or Elevated)

9 Pull Ups (Banded or Elevated)

Rest 3 Minutes

8 Minute AMRAP

1000m Row/Erg Buy in

12 Push Ups (Banded or Elevated)

9 Pull Ups (Banded or Elevated)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30 second Dead-Hang

6 /6 Half Kneeling KB Windmi ll

:30 second Scapular Pull-Ups

:30 second Quadruped Scapular Push-Ups

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Gymnastic Skills (Kipping pull-ups: progressions
-Beat Swings
-Single Kipping Pull-Ups
-Elevator Kipping Pull-Ups)

C: Metcon (AMRAP - Rounds)

“Inspo-Lynne”

2:30 AMRAP

20 Kipping Pull-Ups or 15 Strict Pull-Ups

Max DB Bench Press, (Rx50/35, S 40/25)

Rest 2:30 between sets

Continue until 100 reps

Cap: 5 Rounds

Goal: Complete in 4-5 Sets

We are ideally working at a weight that allows for a minimum of 8+ reps unbroken at a time

Primary Objective: DB Bench Press (15+ Reps / Set)

Secondary Objective: Pull-Ups in 3 sets or less

Stimulus: Muscular endurance / Pump Session

RPE: 7/10

D: Accessories (4 Sets, For Quality
10 Tall Kneeling Straight Arm Lat Pulldown
10 Dumbbell Pull-Overs
10 Dumbbell Chest Flys
-Max Ring Support Hold

*for all exercises except Ring Support Hold use at 30x1 Tempo )

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Strict press: Clusters 3.2.1/2.1.1
Set 1 - 2: 3.2.1 at 80%
Set 3 - 4: 2.1.1 at 85+% (increase ea/set)
*Rest 15sec between cluster*
**Rest 1min b/t sets**)

B: Push Press (Wave: 3 Sets 9/7/5
9 reps at 65%
7 reps at 70%
5 reps at 75%
*Rest the time to change weight*
**Rest 2min b/t waves**
)

C: Metcon (No Measure)

3 Rounds

10/10 DB SA Arnold press (from the floor - legs straight)

8 BB shrugs

10/10 DB SA lateral raises

100' Plate overhead carry

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

:30/:30 minute Overhead Box Opener

:30/:30 minute Diagonal Stretch

10/10 Shin Box Rotations

6 minutes, For Quality:

5/5 Single Kettlebell RDLs, Light Load

5/5 Kettlebell Windmills

5/5 Single Arm Overhead Squat

B: Warm-up (No Measure)

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch or 3 Hang Squat

3 Overhead Squats

C: Snatch (Every minute on the minute, 5 Sets
2 Reps @ 70-75%
Every minute on the minute, 4 Sets
2 Reps @ 75-80%
Every minute on the minute, 3 Sets
1 Rep @ 85%+ )

D: Back Squat (Strength Superset
Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Back Squat
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep

Load: 75%+ across

**See "DD" for station 2")

DD: Metcon (3 Rounds for weight)

Station 2:

Dual Hang DB Clean and Jerk

5 Reps (unbroken)

Rest 30 seconds

5 Reps (unbroken)

Load: Choice