Announcements

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

Quick Member Survey

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HomeGrown AthletX - HGX-FIT

A: Pendlay Row (8min to build to a heavy 5)

B: Yates rows (8min to build to a heavy 5)

C: Bent Over Row (8min to build to a heavy 5)

D: Metcon (No Measure)

3 sets: 5min

8/8 DB Gorilla rows (50/35)

8 BB weighted bicep curls

***

3 sets: 5min

8/8 DB Renegade rows

8 BB weighted reverse curls

***

3 sets: 5min

12 Banded tall kneeling lat pulls

10 BB weighted drag curls

***

3 sets: 5min

12 Banded seated rows

10/10 Seated single arm preacher curls

Announcements

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

HomeGrown AthletX - Functional Fitness

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General Prep (4-6min) 

200m Run

2 Sets: For Quality

:20 Wall Lean March

:30 Alternating Single Arm Hanging

8/8 Single Arm Renegade Row with Elevation

8 Plate Ground to Overhead

Specific Prep (8-10 min)

3/3 Single Arm Devils Press @ Warm-Up Loading

6 Bar Kip Swings

4 Jumping Pull-Ups w/eccentric

6 Russian Swings + 4 American Swings @ Workout Loads

–

3/3 Single Arm Devils Press @ Workout Loading

5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups

5 American Kettlebell Swings

100m Run

"Omega Protocol" (Time)

5 Rounds for Time

5/5 Single Arm Devils Press

10 Pull-Ups

15 American Kettlebell Swing

200m Run

Dumbbell: (Rx50/35, S 40/25)

Kettlebell: (Rx53/35, S 44/26)
"Omega Protocol" is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.

Key focus areas:

Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)

Breathe efficiently during dumbbell and kettlebell work to stay aerobic

Use the run as controlled active recovery to reset between rounds

Bodybuilding Finisher (Checkmark)

3 Sets: For Quality

Bicep 21's

15/15 Banded Terminal Knee Extension

:30 Weighted Wall Sit

Announcements

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

Quick Member Survey

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HomeGrown AthletX - Functional Fitness

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Body Heat, Mobility, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep: (6-8 min)

2 Sets: For Quality

9/7 Calorie Row

12 Bear Plank Shoulder Taps

12 Alternating Box Step-Ups

6 Inchworm Push-Ups

:30 Jump Rope Practice

Specific Prep (6-8 min) 

Build to working weights on the Bench Press and the Dumbbell Step-Ups

–

Complete 1 Round @ Working Weights

9/7 Calorie Row Bike or Ski

15 Double Unders

6 Dumbbell Step-Ups

6 Bench Press

"Neon Uprising" (AMRAP - Reps)

Teams of 4 or 5, Each Athlete Starting on a Different Station

20:00 AMRAP

Station 1: 20/16 Cal Row Ski or 14/11 Cal Bike

Station 2: Max Double Unders

Station 3: Max Dual Dumbbell Box Step-Ups

Station 4: Max Bench Press

Station 5: Rest (Teams of 5) or Transition ( Teams of 4)

Barbell: (Rx135/95, S 115/75)

Dumbbell: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)

Rotate Stations when the athlete on Station 1 Completes the Row
--

"Neon Uprising" is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.

Goal : Maximize reps (or calories) at each working station

Stimulus: Aerobic power, stamina under fatigue, muscular endurance

RPE: 7.5–8.5/10

Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team

Key focus areas:

Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles

Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)

Control breathing and tension during strength stations (Bench Press)

Announcements

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

Quick Member Survey

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HomeGrown AthletX - Functional Fitness

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General Prep (8min)

8:00 EMOM

Minute 1: Cardio of Choice

Minute 2: :20/:20 World's Greatest Stretch

Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time

Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads

Specific Prep (4-6min)

Go Over Wall Balls

Then Tackle 1 Set of 10 Reps

Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.

–

1 Round

10 Wall Balls

5/5 Dumbbell Hang Clean and Jerk

10 Abmat Sit-Ups

Specific Barbell Prep + Get to Working Loads (8-10 minutes) 

Perform 2 Cycles, Adding Loads

- Clean Pull

- Hang Power Clean

- Front Squat

- Split Jerk

- Hang Squat Clean

- Split Jerk

–

Then work up to starting load for the complex today.

Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks

Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)

--

% of Clean and Jerk

Key focus areas:

Quality Set-Up, Chest Tall, Belly Tight

Front Rack Positions and the Vertical Dip and Drive

Modifications:

Move to Hang Power Variations

Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.

"Chrono Shift" (AMRAP - Rounds and Reps)

10:00 AMRAP

30 Wall Balls

10/10 Single Arm Dumbell Hang Clean and Jerk

30 Abmat Sit-Ups

Dumbbell: (Rx50/35, S 40/25)

Wall Ball: (Rx 20/14, S 16/12)
--

Coaching Notes, Strategy, and Goals

"Chrono Shift" is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.

Goal: 3+ Rounds

Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management

RPE : 8/10

Primary Objective: Maintain as close to 3:00 a round as possible

Secondary Objective : Pick-Up the pace in the final 2:00

Key focus areas:

Manage breathing and leg fatigue on wall balls early

Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up

Treat sit-ups as fast but controlled movement, not a full recovery

Announcements

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

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HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee row/ski game

*Dallas kb around the world

PVC:

Pass through

Around the world

Prayer stretch

Thoracic twist

Hang Power Snatch (5x3)

Dallas 6/6 single arm hang db snatch

db/kb overhead hold :30/side

AMRAP (AMRAP - Rounds and Reps)

10 single db box step over/Dallas 5 u-turns

10 alternating db snatch

1 farmer's carry

5 cals bike

Announcements

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

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Every 1min for 5min
5 reps starting at 88-90%
)

Yates rows (Every 1min for 5min
5 reps at 88-90%
)

C: Metcon (No Measure)

3 sets

8/8 DBs Gorilla rows

8 DBs Standing bicep curls

8/8 DBs Bent over rows

8 DBs Standing hammer curls

***

3 sets

8 DBs Zottman curls (tempo 3.1.3.1)

8 BB Drag curls (tempo 2.1.2.1)

Announcements

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

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

120 DBs Shoulder to overhead

120 KB swings

***

250M weighted farmers carry (Dealers choice)

120 DBs Hammer curls

250M weighted farmers carry (Dealers choice)

Announcements

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

HomeGrown AthletX - Functional Fitness

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Body Heat + Mobility (5-7 min)

2:00 Cardio Choice

:30 Alternating Scorpion Stretch

:20/:20 Samson Lunge

10 PVC Pipe Pass Throughs

:15/:15 Standing PVC Pipe Prayer Stretch

General Prep (4-6 min)  

2 Sets: For Quality

10/10 Hand to Hand Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps

Specific Prep (4-6min)

Add loads to the barbell so the bar is off the floor

3 Slow Power Snatch

3 Power Snatch

3 Bar Facing Burpees

–

Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.

—

Adjust to working loads for the workout and get ready to attack

"Echoes of Earth" (3 Rounds for time)

Every 8:00 x 3 Sets

15 Bar Facing Burpees

5 Power Snatch @ 70%

4 Power Snatch @ 75%

3 Power Snatch @ 80%

% is Based on 1RM Power Snatch
--

"Echoes of Earth" is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.

Goal: 4:00–5:30 per set

Stimulus : Sprint intensity, barbell stamina, technical under fatigue

RPE : 8.5–9/10

Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control

Key focus areas:

Push the pace on burpees without completely spiking heart rate

Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.

Manage breathing between barbell sets for consistency

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Optional Accessories (Checkmark)

3 Sets: For Quality

8/8 Single Arm Kettlebell Snatch

:15-:20 Ring Support Hold

HomeGrown AthletX - Functional Fitness

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General Prep: (4-6 min)

2 Sets:

1:00 Row or Bike Alternating Rounds

5 Inchworm Push-Ups

10 Bootstrap Squats

10 Scapular Pull-Ups

5/5 Single Arm Ring Rows

Specific Prep: (5-7 min)

12/9 Calorie Row or Bike

–

6 Bar Kip Swings

3-5 Jumping Pull-Ups / Banded Pull-Ups/ Strict Pull-Ups

6-8 Elevated Push-Ups / Push-Ups

10 Air Squats

Primer (2min)

12/9 Calorie Row or Bike

5 Pull-Ups / Banded Pull-Ups / Jumping Pull-Ups

10 Push-Ups / Elevated Push-Ups

15 Air Squats

12/9 Calorie Row or Bike

"Dune" (8 Rounds for reps)

2 Sets:

3:00 Max Cal Row Bike or Ski

- Rest :30 -

3:00 AMRAP of "Cindy"

- Rest :30 -

3:00 Max Cal Row Bike or Ski

- Rest :30 -

3:00 AMRAP of "Cindy"

Rest 3:00 b/t sets

Score = Sum Total of Rep (All 8 Sets Combined)

“Cindy” = 5 Pull-Ups + 10 Push-Ups + 15 Air Squats
--

Coaching Notes, Strategy, and Goals

“Dune” is a gritty, aerobic stamina test that mixes monostructural machines with high-rep bodyweight gymnastics under fatigue. The structure of short work bouts with brief rests demands smart pacing, consistent transitions, and strategic recovery.

RPE: 8/10

Consistent output on machines, fast and efficient bodyweight movement on "Cindy"

Key focus areas:

Avoid blowing up early on the row and bike; keep effort manageable

Keep "Cindy" rounds fast but smooth, without burning out on push-ups

Transition quickly and purposefully between movements

Accessories (Checkmark)

3 Sets: For Quality

8/8 Bulgarian Split Squats

10/10 Single Dumbbell Bent Over Row

10-12 Floor Dumbbell Pull-Overs

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups or high knee (marching) against the wall

30 Air squats

400M Farmers carry (front rack)

25 Box step ups or high knee (marching)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups or high knee (marching)

40 Air squats