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

StrongFirst Workshop May 20th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

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

**Right arm 1 to 9.5**

**Left arm 9.6 to 1**

DB SA devil press 50/35#

10 Vups

DB Upright rows

10 Plank DB pull through

DB Bent over rows

10 Vups

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

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

10 Goblet Squat

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

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

then complete:

Every 2:30 minutes, 3 Sets
3 Sets
5 Back Squats @ 80% + 3 Broad Jumps for Max Distance )

C: Metcon (Time)

"Where are the Turtles?"

3 Rounds for Time

30 Wall Balls (Rx 20/14, S 16/12)

20 Push-Ups

10 Box Jumps (Rx30/24, S 24/20″)

Time Domain: 6:00-9:00 minutes

Time Cap: 11:00

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

StrongFirst Workshop May 20th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up CARs/Balance

B. Strength/Technique RKBs Dead Stop

C. WOD AMRAP 20

Buy-in 500m Row/Erg

10 Wall Balls

10 Banded Pull Downs

10 Burpees To Box or floor

10 Dball Slams

10 Air Squats

10 Hurdle Side Step overs

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

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 Deep Lunge Mountain Climbers

10 Prone Y, T, W

5/5 Archer Ring Row

10 Hollow Rocks

B: Gymnastic Skills (RingMuscle-Up Skill Day
-Ring Row Muscle-Up Transition
-Toenail Spot Muscle-Up
-Banded Ring Muscle-Up (Strict + Kipping)
-Box Transition Muscle-Up
-Kip Swing Ring Pull-Up
-Ring Swing (Low an d High Ring Drils) )

Metcon (Time)

"Text 911"

4 Rounds for Time

400m Run (SUB 27/22 Cal Bike)

25 V-Ups

9/7 Ring Muscle-Ups (A:15 Chest to Bar Pull-Ups)

Rest 3:00 minutes between sets

Time Domain: 3:00-4:00 / Set

Time Cap: 5:00 / Set

Running Time Cap: 30:00 minutes

D: Accessories (8:00 AMRAP
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB/DB Front Rack Wall Sit )

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

StrongFirst Workshop May 20th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rds

750M Row/Ski

10 DB's Floor press 50/35

15 KB Russian swings 53/35

20 DB's RDL

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

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30 Machine Choice

5/5 World's Greatest Stretch

5/5 Archer Ring Push-Ups

8 Kettlebell Sumo Deadlift High Pulls

:30 Kettlebell Dead-Bugs

B: Deadlift (Deadstop Deadlift (Heavy Session)

Every 3:00 minutes , 5 Sets
4 Reps @ 75%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 87+% )

C: Metcon (Time)

"I Declare Bankruptcy"

For Time

3 Rounds

5 Wall Facing Handstand Push-Ups

10 Sumo Deadlift High Pull (Rx 75/55, S 65/45)

into...

3 Rounds

10 Strict Handstand Push-Ups

10 Sumo Deadlift High Pull (Rx 95/65, S 75/55)

Time Domain: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete eachroundin 4:30 or less

Secondary Objective: Complete each movement asunbroken sets

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

StrongFirst Workshop May 20th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 rds

10 DB's floor press (50/35)

10 Ring Vups or Vups

10/10 SA DB hang high pull

10 Ring Vups or Vups

10/10 SA DB shoulder to ovhd

10 Ring Vups or Vups

10 Db's bent over rows

250M run

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

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

:30 Cardio Choice

:15 Rest

:30 Cardio Choice

:15 Rest

:30 Cardio Choice

:15 Rest

Into

3 Sets

10 Alternating V-Ups

10 Kettlebell Deadlifts

10 Alternating Step-Ups

B: Metcon (Time)

"The Lorax"

10 Rounds ,For Time

15 GHD Sit-Ups (A: V-Ups)

15 Box Jumps (Rx24/20, S 20/16″)

15 American Kettlebell Swings (Rx53/35, S 44/26)

*To be completed with partner in leap frog pattern, alternating movements

Time Domain: 15:00-20:00

Time Cap: 25:00

C: Midline (No Measure)

3 Sets, For Quality

:20 Weighted Hollow Hold

Rest 20 seconds

::30/:30 Side Plank

Rest 20 seconds

:40 Weighted Forearm Plank

Rest 60 seconds

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

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

into

2-3 Rounds

5 Inchworm to Hollow

:10/:10 Contraleral Single Arm Single Leg Plank

10 Deep Lunge Mountain Climber

:10/:10 Single Arm Hang

10 Ring Rows

B: Metcon (AMRAP - Rounds and Reps)

"Cat in the Hat"

12:00 AMRAP

1 Mile Run Buy-In (A: 108/88 Cal Bike)

AMRAP in Remaining Time

20 Pull-Ups (A: Banded Strict Pull-Ups)

40 Push-Ups

60 Air Squats

Rest 2:00 minutes

8:00 AMRAP

800m Run Buy-In (A: 54/44 Cal Bike)

AMRAP in Remaining Time

10 Pull-Ups

20 Push-Ups

30 Air Squats

Rest 2:00 minutes

4:00 AMRAP

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

AMRAP in Remaining Time

5 Pull-Ups

10 Push-Ups

15 Air Squats

Primary Objective: Complete runs in 8:00 or less, 4:00 or less, and 2:00 or less

Secondary Objective: Keep all sets of pull-ups and push-ups to sets of 5 or greater, and stay unbroken on all air squat sets

RPE: 9/10

C: Recovery (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

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

StrongFirst Workshop May 20th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Balance/ Tandem and Single Leg Holds

Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/Eversion )

10 steps each movement 2X

C. WOD

WOD AMRAP 20

1,000m Row/Ski Erg

25 Box Step Overs

21 DB HPC

19 Banded Pull Downs (Lat engagement)

15 Air Squats

13 Knees to chest (floor. Box, bench)

11 Push Ups (floor. box, bench)