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Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
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:20/:20 Scorpion Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
General Prep (4-6 min)
2 Sets: For Quality
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
5 Tall Muscle Clean
5 Strict Press
5 Front Squats
Specific Prep (8-10 min)
3 Bar Facing Burpees
6 Bar Kip Swings
6 Kipping Knee Raises or Toes to Target
4-6 Thrusters @ Warm-Up Loads
3 Bar Facing Burpees
6 Toes to Bar or Modification
6 Thrusters @ Working Load
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Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat
Strength Superset (8 Rounds for weight)
Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
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Split Squat: Challenging, Unbroken Loads @ 20x1 Tempo
Strict Press starts @ 80%+ and build to a heavy 3 or the day
Stimulus: Absolute Strength Development / Unilateral Strength
The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.
RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body
Key focus areas:
Tension and controlled tempos for these lifts
Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press
Modifications:
Traditional Split Squat or Adjust to a Step-Up for those with knee issues
Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.
"First Principles" (AMRAP - Rounds and Reps)
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: (Rx 95/65, S 75/55)
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Goal: 8-11 Rounds
Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across
Stimulus: Upper Body Density / Quick Transitions
RPE : 8/10
Mobility
PRVN Recovery #2
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
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
400 partner run
Egg Hunt!
Double Click! (No Measure)
AMRAP
22 ring rows (rope pulls)
60 jumprope
22 db thrusters (db push press)
6 lengths gym sandbag carry
22 cals
60 jumprope
22 sit-ups/Russian twists
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Functional Fitness
General Prep (4-6min)
200m Run
2 Sets: For Quality
:20 Wall Lean March
:30 Alternating Single Arm Hanging
8/8 Single Arm Renegade Row with Elevation
8 Plate Ground to Overhead
Specific Prep (8-10 min)
3/3 Single Arm Devils Press @ Warm-Up Loading
6 Bar Kip Swings
4 Jumping Pull-Ups w/eccentric
6 Russian Swings + 4 American Swings @ Workout Loads
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3/3 Single Arm Devils Press @ Workout Loading
5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups
5 American Kettlebell Swings
100m Run
"Omega Protocol" (Time)
5 Rounds for Time
5/5 Single Arm Devils Press
10 Pull-Ups
15 American Kettlebell Swing
200m Run
Dumbbell: (Rx50/35, S 40/25)
Kettlebell: (Rx53/35, S 44/26)
"Omega Protocol" is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.
Goal: 15:00–20:00
Time Cap: 22:00
Primary Objective : Have your first round be your slowest round. This will set you up for success as you will naturally pace the rest of the workout better.
Secondary Objective: Unbroken Sets across all movements
Stimulus: Muscular endurance, aerobic power, grip and shoulder stamina
RPE: 8/10
Focus: Smooth, controlled effort across all rounds with intentional breaks before fatigue sets in.
Key focus areas:
Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)
Breathe efficiently during dumbbell and kettlebell work to stay aerobic
Use the run as controlled active recovery to reset between rounds
Bodybuilding Finisher (Checkmark)
3 Sets: For Quality
Bicep 21's
15/15 Banded Terminal Knee Extension
:30 Weighted Wall Sit
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
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HomeGrown AthletX - HGX-FIT
A: Pendlay Row (8min to build to a heavy 5)
B: Yates rows (8min to build to a heavy 5)
C: Bent Over Row (8min to build to a heavy 5)
D: Metcon (No Measure)
3 sets: 5min
8/8 DB Gorilla rows (50/35)
8 BB weighted bicep curls
***
3 sets: 5min
8/8 DB Renegade rows
8 BB weighted reverse curls
***
3 sets: 5min
12 Banded tall kneeling lat pulls
10 BB weighted drag curls
***
3 sets: 5min
12 Banded seated rows
10/10 Seated single arm preacher curls
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Body Heat, Mobility, Activation (5 min)
2:00 Row
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General Prep: (6-8 min)
2 Sets: For Quality
9/7 Calorie Row
12 Bear Plank Shoulder Taps
12 Alternating Box Step-Ups
6 Inchworm Push-Ups
:30 Jump Rope Practice
Specific Prep (6-8 min)
Build to working weights on the Bench Press and the Dumbbell Step-Ups
–
Complete 1 Round @ Working Weights
9/7 Calorie Row Bike or Ski
15 Double Unders
6 Dumbbell Step-Ups
6 Bench Press
"Neon Uprising" (AMRAP - Reps)
Teams of 4 or 5, Each Athlete Starting on a Different Station
20:00 AMRAP
Station 1: 20/16 Cal Row Ski or 14/11 Cal Bike
Station 2: Max Double Unders
Station 3: Max Dual Dumbbell Box Step-Ups
Station 4: Max Bench Press
Station 5: Rest (Teams of 5) or Transition ( Teams of 4)
Barbell: (Rx135/95, S 115/75)
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Rotate Stations when the athlete on Station 1 Completes the Row
--
"Neon Uprising" is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.
Goal : Maximize reps (or calories) at each working station
Stimulus: Aerobic power, stamina under fatigue, muscular endurance
RPE: 7.5–8.5/10
Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team
Key focus areas:
Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles
Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)
Control breathing and tension during strength stations (Bench Press)
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
General Prep (8min)
8:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World's Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads
Specific Prep (4-6min)
Go Over Wall Balls
Then Tackle 1 Set of 10 Reps
Go over the Hang Clean and Jerk
Perform 5/5 @ light load
Then 5/5 @ working loads
Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.
–
1 Round
10 Wall Balls
5/5 Dumbbell Hang Clean and Jerk
10 Abmat Sit-Ups
Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads
- Clean Pull
- Hang Power Clean
- Front Squat
- Split Jerk
- Hang Squat Clean
- Split Jerk
–
Then work up to starting load for the complex today.
Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks
Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)
--
% of Clean and Jerk
Stimulus: Power + Speed Strength
Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.
RPE: 8/10 The complex should get a little breathy today.
Key focus areas:
Quality Set-Up, Chest Tall, Belly Tight
Front Rack Positions and the Vertical Dip and Drive
Modifications:
Move to Hang Power Variations
Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.
"Chrono Shift" (AMRAP - Rounds and Reps)
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 Abmat Sit-Ups
Dumbbell: (Rx50/35, S 40/25)
Wall Ball: (Rx 20/14, S 16/12)
--
Coaching Notes, Strategy, and Goals
"Chrono Shift" is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.
Goal: 3+ Rounds
Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management
RPE : 8/10
Primary Objective: Maintain as close to 3:00 a round as possible
Secondary Objective : Pick-Up the pace in the final 2:00
Key focus areas:
Manage breathing and leg fatigue on wall balls early
Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up
Treat sit-ups as fast but controlled movement, not a full recovery
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Burpee row/ski game
*Dallas kb around the world
PVC:
Pass through
Around the world
Prayer stretch
Thoracic twist
Hang Power Snatch (5x3)
Dallas 6/6 single arm hang db snatch
db/kb overhead hold :30/side
AMRAP (AMRAP - Rounds and Reps)
10 single db box step over/Dallas 5 u-turns
10 alternating db snatch
1 farmer's carry
5 cals bike
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (5-7 min)
2:00 Cardio Choice
:30 Alternating Scorpion Stretch
:20/:20 Samson Lunge
10 PVC Pipe Pass Throughs
:15/:15 Standing PVC Pipe Prayer Stretch
General Prep (4-6 min)
2 Sets: For Quality
10/10 Hand to Hand Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Hang Power Snatch + 6-8 Reactive Quarter Squat Jumps
Specific Prep (4-6min)
Add loads to the barbell so the bar is off the floor
3 Slow Power Snatch
3 Power Snatch
3 Bar Facing Burpees
–
Then Build Loads to 70-75% on the barbell over 3-4 sets, practicing 2-3 bar facing burpees on the build up.
—
Adjust to working loads for the workout and get ready to attack
"Echoes of Earth" (3 Rounds for time)
Every 8:00 x 3 Sets
15 Bar Facing Burpees
5 Power Snatch @ 70%
4 Power Snatch @ 75%
3 Power Snatch @ 80%
% is Based on 1RM Power Snatch
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"Echoes of Earth" is a high-intensity barbell cycling and sprint conditioning workout that demands burpee explosiveness, technical barbell proficiency, and grip/shoulder stamina. Each set is a sprint with heavy lifting under fatigue, followed by structured rest. The goal is to hit consistent set times without major fall-off, managing both heart rate and barbell mechanics under pressure.
Goal: 4:00–5:30 per set
Stimulus : Sprint intensity, barbell stamina, technical under fatigue
RPE : 8.5–9/10
Focus : Smooth, fast burpees; precise, strong power snatches; smart breathing and barbell control
Key focus areas:
Push the pace on burpees without completely spiking heart rate
Hit efficient, strong power snatch reps—no missed lifts, no major form breakdown.
Manage breathing between barbell sets for consistency
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
Optional Accessories (Checkmark)
3 Sets: For Quality
8/8 Single Arm Kettlebell Snatch
:15-:20 Ring Support Hold
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
120 DBs Shoulder to overhead
120 KB swings
***
250M weighted farmers carry (Dealers choice)
120 DBs Hammer curls
250M weighted farmers carry (Dealers choice)