Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

10/10m Lateral Shuttle

20 Band Pull-Aparts

10/10 Second Single Arm + Single Leg Contralateral Plank Hold

2 Wall Walks + 10 second Nose to Wall Handstand Hold

10 Close Grip Bench + 10 Wide Grip Bench @ 45/25lb, (20/15kg)

B: Bench Press (Every 2:30 minutes, 5 Sets
1 x 4 @ 77%
1 x 4 @ 80%
1 x 3 @ 82%
1 x 3 @ 85%
1 x 2 @ 87%

Percentage is based on your 1-rep max Bench Press

Rest as needed between sets )

C: Metcon (3 Rounds for reps)

"Main Site 240129"

As many reps as possible in 4 minutes of:

3 wall-facing strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

6 strict handstand push-ups

5 shuttle runs

As many reps as possible in 4 minutes of:

9 strict handstand push-ups

5 shuttle runs

1 shuttle run = 25 feet down and 25 feet back

Primary Objective: Complete 3+ rounds during each 4:00 minute AMRAP

Secondary Objective: The goal is to keep the Handstand Push-Ups unbroken throughout the workout

Stimulus: Gymnastics Vertical Press Volume + Skill Development / Aerobic Capacity / Agility

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Strict shoulder press

10min to build to a heavy 3 rep

****

3 sets: Push press - time cap 18min

3 at 85%

rest 2min

8 at 65%

rest 2min

****

3 sets - time cap 12min

10 BB shoulder shrugs

10 DBs close grip press

10 DBs skull crushers

****

3-4 sets

20-25 Wall ball sit-up toss

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

END OF THE OPEN PIZZA PARTY 3/15 @6:30PM

HomeGrown AthletX - Legends

Metcon (No Measure)

15min AMRAP - Partner

10 BB or PVC shoulder to overhead

KB farmers carry (maybe inside)

15 reps of each letter (Y, T, W)

****

5 sets

15/15 Paloff press

10/10/10 Lat pulls

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

30 second Ski Erg or Row

5 Inchworm Push-Up to Mountain Climber Deep Lunge Stretch

5/5 Crossover Step-Up , 20-24’’ Box

10 Scapular Pull-Ups

10-15 second Chest to Rings Hold

B: Gymnastic Skills (Chest to bar and pistol progressions)

C: Metcon (Time)

"Long Winded"

For Time

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

25 Chest to Bar Pull-Ups

30 Pistols (A: Shrimp Squat , Box Sq)

40/32 Cal Row or Ski 35/26 Cal bike

30 Pistols

25 Chest to Bar Pull-Ups

20 Burpee Box Jump Overs

Time Domain: 15:00-20:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Finish strong by completing the second half of the workout faster than the first half. (negative split )

Secondary Objective: Maintain sets or 4-6 reps at a time on the pistol squats. These can be done alternating or as 4-5 on the right, then 4-5 on the left. Please keep even distribution leg to leg.

Stimulus: Gymnastics Conditioning / Skill + Stamina Development

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Practice rowing

Bench Press

Review bench technique

"Crew" (9 Rounds for reps)

9 minute EMOM

Minute 1: Row

Minute 2: Air squats

Minute 3: Sit-ups

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 rounds

50 Air squats

40 Reverse lunges

30 Box jumps (24/20")

200M run

****

Finisher

4 sets

15 DBs lateral delt raises

12 Dbs hammer curl to shoulder press

Max push-ups (minimum 10)