Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

—

:20/:20 Scorpion Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (4-6 min)  

2 Sets: For Quality

8 Bootstrap Squats

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

5 Tall Muscle Clean

5 Strict Press

5 Front Squats

Specific Prep (8-10 min) 

3 Bar Facing Burpees

6 Bar Kip Swings

6 Kipping Knee Raises or Toes to Target

4-6 Thrusters @ Warm-Up Loads

3 Bar Facing Burpees

6 Toes to Bar or Modification

6 Thrusters @ Working Load

–

Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Strength Superset (8 Rounds for weight)

Every 2:00 x 5 Sets

5/5 Deficit Split Squat (Farmers Loaded)

3 Strict Press
--

Split Squat: Challenging, Unbroken Loads @ 20x1 Tempo

Strict Press starts @ 80%+ and build to a heavy 3 or the day

Stimulus: Absolute Strength Development / Unilateral Strength

The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.

RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body

Key focus areas:

Tension and controlled tempos for these lifts

Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press

Modifications:

Traditional Split Squat or Adjust to a Step-Up for those with knee issues

Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.

"First Principles" (AMRAP - Rounds and Reps)

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: (Rx 95/65, S 75/55)
--

Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds

Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions

RPE : 8/10

Mobility

PRVN Recovery #2

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