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)

Cardio Tabata Mash-Up

4 Rounds

:20 second cardio #1

:10 second rest

:20 second cardio #2

:10 second rest

:20 second cardio #3

:10 second rest

*cardio = any monostructural implement

then complete:

2 Sets - For Quality:

20/20 Second Pigeon Stretch

100/100ft (30/30m) Mixed Kettlebell Carry, Moderate Load

10 Bird Dogs

15 GHD Hip Extensions or Supermans

B: Deadlift (Dead stop DL
Every 3:00 minutes, 5 Sets
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
*Record heaviest 3rep)

C: Metcon (AMRAP - Rounds)

"Nottingham Forest"

2:15 minutes On : 45 seconds Rest

14/10 cal row or Ski or 10/7 Cal Bike

12 Chest to Bar Pull Ups

9 Deadlifts (Rx 275/185, S 225/155)

Max Burpee Pull-Ups

Repeat this until you accumulate 30 Burpee Pull-Ups

Primary Objective: Complete the bike and chest to bar in sub 1:00

Secondary Objective: Complete the deadlift reps unbroken

Cap: 5 Rounds

RPE: 9/10

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 - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Machine of Choice (Easy pace)

into

2 Sets, For Quality:

10 Squat Y's

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Barbell Behind The Neck Snatch Grip Strict Presses, 45/35lb (20/15kg)

20 Second Barbell Overhead Squat Hold, 45/35lb (20/15kg)

into

2 Rounds

20 Second Hollow Rock

40 Second Plank

B: Snatch (Every 2:00 minutes, 6 Sets
1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat

starting at 70% of power snatch 1rm and building. Do not exceed 85% today

*Record heaviest complex)

C: Metcon (Time)

"Everton"

For Time

30 Toe to Bar (A: Strict Knee Raises)

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

30 Hang Power Snatch

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

Time Domain: 6:00-9:00

Time Cap: 12:00

Primary Objective: Best possible time

Secondary Objective: toe to bar in 3 sets or less and unbroken wall balls

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

Metcon (No Measure)

A. General Warm Up

B. Row Ski Bike easy 1,000m

C. WOD For Time

5 Rounds for time

Row/Ski 400m

25 PVC Good Mornings

20 Seated box thrusters

15 Ring rows

10 Banded chest press

5 Kettlebell Deadlifts

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)

10 rounds

8 BB bicep curls

8 Dbs skull crushers

8 BB reverse curls

8 Diamond push-ups

8 BB drag curls

4 sets

12 Pendlay rows

12 BB bent over rows

25 Banded lat pulls

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 or 10:00 minutes, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (4 Rounds for time)

"Aston Villa"

Every 10:00 minutes, 4 sets, Complete the following:

600m Run

50/40 Cal Row or Ski

40/30 Cal Bike

Reverse Direction each new set

Time Cap 9:00 minutes / set

AJUSTED OPTION:

Every 10:00 minutes, 4 sets, Complete the following:

400m Run

30/24 Cal Row

20/14 Cal Echo

Primary Objective: Complete work under 9:00 minutes each set

Secondary Objective: Push the last movement of each setor the run. Aim to complete the bike sub 2:00 and sub 2:15 for the run

RPE: 8/10

C: Midline (No Measure)

2 Sets

3:00 AMRAP

10/10 Side Plank Shoot Throughs

20 second Hollow Rock

20 Russian Twists (over and back = 1)

20 second Hollow Rock

R: 1:30 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)

8 minute EMOM

Minute 1: 45 seconds machine choice

Minute 2: 8/8 Single Arm Kettlebell Bottom Up Presses

Minute 3: 8 Beat Swings + 15-20 second Tuck L-Hang

minute 4: 20-30 second Nose to Wall Handstand Hold

B: Shoulder Press (Strict Press Complex
Every 2:30 minutes, 5 Sets:
1 Pause Strict Press (Pause at eye level)
2 Strict Presses
*Record heaviest complex)

C: Gymnastic Skills (Bar Muscle-Up Skill Progression
Handstand Push-Ups Progression )

D: Metcon (AMRAP - Rounds and Reps)

"Tottenham Hotspur"

9:00 AMRAP

3 Bar Muscle-Ups (A: 5 Chest to Bar Pull-Ups)

5 Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

7 Stick Over-Unders (Rx24/20, S 20/16″)

Goal: 6+ Rounds

Primary Objective: Unbroken Movements

Secondary Objective: Best total score of rounds and reps

RPE: 7/10

E: Mobility (No Measure)

Shoulder.

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretc h

:30/:30 Thread the Needle Stretc h

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

Metcon (No Measure)

A. 800m Walk

B. CARs/Warm Up

C. WOD

1,200m Row Buy-in

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

1-2-3-4-5-6-7-8-9-20 Russian Kettlebell Swings

1,200m Row Buy-out

25-Minute Time Cap

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 (Every 1:30 for 9min
5 reps at 80-85% of last week 3RM)

B: Metcon (No Measure)

4 sets

8 DB pullovers (heavy)

8/8 DB bent over rows (heavy)

Rest 2min

Medball push-ups (As a class)

EMOM 16min

1. Close grip

2. Offset

3. Feet

4. Rest

C: Midline (No Measure)

Weighted sit-ups/GHD

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 Sets, For Quality:

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

AA: Warm-up (No Measure)

Primer

3 Sets, For Quality

5 Inch Worms

10 Box Jumps

6 Barbell Hang Muscle Cleans, 45/35lb empty bar

6 Barbell Front Rack Lunges, 45/35lb empty bar

Back Squat (Take 12:00 to Build to a Heavy 4 rep Back Squat
then complete:
Every 2:00 minutes for 8:00 minutes
4 Back Squats @ 80% + 4 Overspeed Vertical Jumps )

C: Metcon (4 Rounds for reps)

“Arsenal”

2:00 minutes on : 1:00 minute off, 4 sets:

16 Alt Barbell Front Rack Lunge (Rx 115/75, S 95/65)

10 Hang Power Cleans

*In remaining time, accumulate max

Lateral Burpees Over Barbell

Score: Total Burpee Reps

Primary Objective: Burpee Speed. Aiming for 10 reps plus

Secondary Objective: Unbroken on Barbell each round

RPE: 8/10 RPE

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle 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

HomeGrown AthletX - HGX-FIT

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 KB Windmill

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

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Gymnastic Skills (Rope Climb Drills and Progression
Handstand Walk Skills and Drills )

C: Metcon (No Measure)

“Limo Driver”

Every 3:00 for 15:00

50ft Handstand Walk

3/2 Rope Climbs

Alternate Version #1

Every 3:00 for 15:00

5 Wall Walks

15 Supinated Inverted Rows