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)

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)

Midline: Kabata x2

Kabata 1: Hollow rock + Vups

Rest 1min

Kabata 2: Ankle touches + hollow rock

Metcon (No Measure)

AMRAP 20

3+5 Strict press + push press (from the floor)

10 Sumo DL

10 Burpee over barbell

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)

9 minute EMOM, alternating each minute:

Minute 1: Row @ moderate intensity

Minute 2: *Mobility Exercise*

Minute 3: 45 Second Weighted Wall Sit Hold

For Minute 2, please alternate each round between the following Mobility Exercises:

Round 1: 25/25 Second World's Greatest Stretch

Round 2: 25/25 Second Banded Front Stretch

Round 3: 25/25 Second Quadruped Thoracic Rotations

B: Metcon (Time)

"Zax"

For Time:

1500m Row or Ski or Bike 84 cals

10 x Shuttle Run (25/25ft)

30 Burpee Box Jump Overs, 24/20”

30 Dual DB Clean and Jerks, (Rx50/35, S 40/25)

30 Burpee Box Jump Overs, (Rx24/20, S 20/16″)

10 x Shuttle Run (25/25ft)

1500m Row or Ski or Bike 84 cals

Time Domain: 22:00-30:00

Time Cap: 40minutes

C: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog 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 - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

60 Second Jump Rope Practice

8/8 Single Arm Ring Row

10 90/90 Hip Rotations

20 Second Ring Plank

B: Gymnastics / Murph prep (No Measure)

4 Sets, For Quality

1:00 Max Strict Pull-Ups 31x1 Tempo

Rest 30 seconds

1:00 Max Ring Push-Ups 31x1 Tempo

Rest 30 seconds

C: Metcon (3 Rounds for distance)

"Horton"

3 Sets, For Distance

4:00 AMRAP

10 Strict Handstand Push-Ups (A:Box Pike Strict Handstand Push-Ups or DB presses)

20 Renegade Rows (Rx50/35, S 40/25)

100 Double Unders (A: 100 singles)

-Max Distance Farmers Carry in Remaining Time (50ft at a time) (Rx70/50, S 60/40)

Rest: 2:00 minutes between sets

Primary Objective: Compete all work to the farmers carry in 3:00 or less

Secondary Objective: stay unbroken for the farmers carry

RPE 7/10

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. Warm Up & CARs

B . Bench Supported Dumbbell Bent Over Row

Instruction, then 4x 5 Reps Per Side (light weight)

C. WOD 20 Minute AMRAP

100m Dual Dumbbell Farmer Carry

10 Banded Chest Presses

10 Banded Face Pulls

10 Ring Rows (Pull Ups)

10 Plate Hops

10 Box Step Ups

10 Air Squats

100m Dual Dumbbell Farmer Carry

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)

Midline: EMOM12

Abmat sit-ups

Russian twists

Flutter kicks

Scissor kicks (6" to 45 degree)

Vups

Ankle touches

Low planks

Side planks (right)

Side planks (Left)

High plank DB pull through

Hollow rock

Circle of death (w/DB)

EMOM 24

3 Bench press at 90% of 3RM

6 DB pullovers (heavy)

9 Hindu push-ups

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 Rounds for Quality

20 Second Wall Supported Handstand Hold

20/20 Second Copenhagen Plank

5/5 Single Arm Kettlebell Thrusters, Moderate Load

5 Burpee Broad Jumps

AA: Warm-up (No Measure)

Primer

3 Sets

3 Hang Muscle Clean

3 Tall Clean

3 Strict Press

Into..

3 Sets

Clean Lift Off

Pause Squat Clean *pause @ hang

Hang Squat Clean

Squat Clean and Jerk

B: Clean and Jerk (Every 2:30 Minutes, 5 sets, complete the following:
1 Squat Clean + 1 Hang Squat Clean
(unbroken)
Rest: 10 seconds
1 Clean and Jerk

*Starting @ 75% of 1rm clean and jerk, increasing load each set )

C: Back Squat (Take 10:00 to Build to a Heavy 3 rep Back Squat
then complete:
Every 2:00 minutes, 5 Sets
3 Back Squats @ 80% + 4 Seated Box Jumps
Percentage for the Back Squat is based off of your most current heavy 3 reps

)

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Wall Figure 4 Stretc h

1:00/1:00 Scorpion Stretch

1:00/1:00 Pigeon Stretch

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)

AMRAP 5

5 DB Burpee stand

5 DB hang clean

5 DB shoulder to ovhd

50' DB farmers carry lunges

*complete set with right, then next set with left*

Rest 2min

AMRAP 7

7 DB RDL

7 DB C&J (from the floor)

50' DB Front rack lunges

*complete set with right, then next set with left*

Rest 2min

AMRAP 9

9 DB Crush grip bicep curl

9 DB Devil press

50' DB Ovhd lunges

*complete set with right, then next set with left*

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)

Mobility

:30/:30 second Couch Stretch

:30 second Extended Reverse Plank

:30 second Dead-Hang

:30 second Down-Dog Alternating Calf Rocks

into..

AA: Warm-up (No Measure)

2 Rounds

1:00 minute Row as (:30 ez / :20 mod / :10 hard)

8 Tuck Ups

10 Scapular Push-Ups

30 second double under practice

B: Metcon (Time)

"Queens Park"

For Time, Split w/Partner

Buy In: 200 Double Unders

Into:

3 Rounds,

50/40 Cal Row or Ski or 35/28 cal Bike

50/40 Push-Ups

50 V-Ups

Into

Cash-Out: 200 Double Unders

Partition as desired

Time Domain: 25:00-30:00

Time Cap: 35:00

RPE: 7/10

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)

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