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)

9 minute EMOM:

Minute 1: 20 Banded Goodmornings

Minute 2: 1 round of *Gymnastic Complex*

Minute 3: 10 Lat Eccentrics

AA: Gymnastic Skills (*Gymnastic Complex*
5 Strict Pull-Ups
5 Russian Push-Ups
15 Air Squats

*We are looking at 3 rounds of this complex with the warm-up to prime for the conditioning portion of the workout
)

Bar muscle up progression

AAA: Warm-up (No Measure)

Primer:

Barbell Back Rack Jumping Squats

5 x 3 @45/35lb (empty barbell)

R: 30sec b/s

*Aim to focus on maximum explosion. Prime legs and hips

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

then complete:

Every 3:00 for 9:00
5 Back Squats @ 80% + 4 Seated Box Jumps to High Box

80% is based on today's 5rep)

C: Metcon (AMRAP - Rounds and Reps)

"Samsonite"

10:00 AMRAP

4 Medball Weighted Strict Pull-Ups (Rx 20/14, S 16/12) (A: Strict Banded Pull-Ups)

8 Dumbbell Deficit Push-Ups

12 Dual Dumbbell Front Squats (Rx50/35, S 40/25)

*Primary Objective: Unbroken on each movement

Secondary Objective: Complete ~6 Rounds +/- 5-10 reps

Stimulus: Muscular Endurance and Stamina

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 - HGX-FIT

Metcon (No Measure)

1-2-3-4-5-6-7-8-9-10 (Time cap 20min)

DB Renegade rows (50/35)

DB Burpee stand

**Renegade row 1rep = L to R or R to L

***Every 2min 100m run, starting at 0:00

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

DB Cluster

Vups or Knee 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)

3 Sets, For Quality

5x (5se c Up Dog to 5sec Down D og)

8 /8 B-Stance KB Deadl ift

:20 Tuck L-Hang

10 Alternating V-Ups

B: Metcon (3 Rounds for reps)

"Belle Meade"

3 Sets, For Reps

3:00 AMRAP

10 Deadlifts (Rx 225/155, S 165/125)

10 Lateral Stick Jump Overs (Rx24/20, S 20/16″) (A: Lateral Line Hops)

10 Toe to Bar (A: 10 Knee to Elbows)

3:00 minutes rest between sets

Primary Objective: Complete ~2 Rounds per set

Secondary Objective: Unbroken sets across

RPE: 9/10

C: Midline (No Measure)

Core/Posterior Finisher

4 Sets, For Quality:

16 Seesaw KB Rows

1:00 Weighted Plank

:30/:30 Side Plank

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, For Quality

8 Deep Squat w/Thoracic Rotations

6 /6 Half Kneeling KB Windmi ll

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

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Candy (Time)

5 Rounds for time:

20 Pull-ups

40 Push-ups

60 Air Squats
Time Domain: 18:00-25:00

Time Cap: 32:00

C: Accessories (3 Sets, For Quality:
:30 Dual KB/DB Front Rack Wall Sit
20 Banded Tricep Extensions, moderate resistance
10 Dual Dumbbell Upright Rows, moderate )

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

A: Metcon (No Measure)

A. Warm Up

B . Bench Supported Dumbbell Bent Over Row

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

C. WOD

Buy-in 1200m Row/Erg

4 Rounds for Time

5 Dball Slams

10 Ring Rows

15 Box Step Ups

20 Ring Rows

25 Push Ups

50m Farmers Carry DB or KB (challenging weight)

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)

3:00 Cardio Choice

into...

3 Sets, For Quality

5 Hang Clean High Pu ll

5 No Dip Muscle Cle an

10 Barbell Cossack Squ ats

8 Bradford Press w/lockout

5 Broad Jumps For Dista nce

Hang Squat Clean Split Jerk Complex (Total Weight)

Strength (1 Rep Max)
Complex

Every 3:00 for 15:00

1 Power Clean

2 Hang Squat Cleans

3 Split Jerks

(Unbroken)

Starting @ 75% of limiter and increasing to a heavy for the day

*Record heaviest weight

C: Metcon (Time)

“Mt Juliet”

For Time:

10 Squat Cleans

10 Shoulder to Overhead

8 Squat Cleans

8 Shoulder to Overhead

6 Squat Cleans

6 Shoulder to Overhead

4 Squat Cleans

4 Shoulder to Overhead

2 Squat Cleans

2 Shoulder to Overhead

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

Time Domain: 6:00-8:00

Time Cap: 10 minutes

Primary Objective: Achieve best possible time

Secondary Objective: Unbroken to minimal sets on the shoulder to overhead

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretc h

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

75 DU / 150 Singles

25 Wall ball 10/9'

75 DU / 150 Singles

40/40 Reverse curls/Shoulder 2 ovhd (empty BB)

75 DU / 150 Singles

65 Push-ups

75 DU / 150 Single

40/40 Reverse curls/Shoulder 2 ovhd

75 DU / 150 Singles

25 Wall ball

75 DU / 150 Singles

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

10 Alternating V-Ups

10 Deep Lunge Mountain Climber

:30sec Jump Rope

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

250m Row

B: Metcon (Time)

"The Gulch"

3 Rounds For Time:

1 Mile Run

100 Double Unders (A: 200 singles)

1000m Row or Ski or 70/55 Cal Bike

Time Domain: 35:00-40:00

Time Cap: 45:00

Primary Objective: Finish in under the cap

Secondary Objective: Hold the same splits from round 1 to round 3

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rds

15 DB Floor Press 50/35

12 Standing KB french press (behind neck tricep ext) 35/26

15 DB crush grip bicep curl

12 DB or KB upright rows

15 GHDs or weighted sit-ups

HomeGrown AthletX - Legends

A: Metcon (No Measure)

A. Warm Up

B RKBs, Dead Stop Swings 5x 5

600m Row /Erg

20 Wall Balls

20 Plate Hops

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

600m Row/Erg