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

B. Balance Work

C. WOD For Time

1,0000m Row/Erg

25 Burpees

800m Row/Erg

25 Push Ups

600m Row/Erg

25 Air Squats

400m Row/Erg25 Ring Rows

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 Rounds, increasing effort

:30sec Machine 1

:15sec Rest

:30sec Machine 2

:15sec Rest

into..

AA: Warm-up (No Measure)

Snatch General Prep

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

—

Specific Barbell Prep

2 Sets

3 High Hang High Pull

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Grip Push Jerk (2-4-6’’ Drop)

3 Pos Power Snatch (Hip, Knee, Below Knee)

B: Power Snatch (10 minute EMOM
Min 1: 3 Power Snatches @ 75%
Min 2: 2 Power Snatches @ 82%
Min 3: 1 Power Snatch @ 85%
*The last minute will have you finish on the 3 reps @ 75% of your 1rm.
*Record heaviest single
Percentages are based on your 1rm Power Snatch )

C: Metcon (Calories)

"Early Bird and Night Owl"

16:00 minute EMOM

minute 1: 20/16 Cal Row or ski

minute 2: Max Cal Bike

minute 3: Rest

minute 4: Rest

minute 5: 15/11 Cal Bike

minute 6: Max Cal Row or ski

minute 7: Rest

minute 8: Rest

Total Cals = Score

-Aerobic Conditioning / Lactate Threshold

RPE: 8/10

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

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