Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes for Quality

30 second machine choice

1 Wall Walk + 10 Shoulder Taps

30 second machine choice

3-4 Handstand Walk to Wal l Reps

10 Dual Dumbbell Deadlifts

B: Gymnastic Skills (Handstand walk drills and progressions)

C: Metcon (No Measure)

"Travel Ban"

Every 5:00 minutes , 40 minutes, Alt Stations (4 Sets, Each)

Station 1:

43/30 cal row or ski or 30/22 Cal Bike

200ft (60m) Farmers Carry (Rx50/35, S 40/25)

Station 2:

600m Run (40cal Bike)

50ft (15m) Handstand Walk (5 wall walks or :30sec HS hold)

Primary Objective: Complete each set in under 4:00 minutes

Secondary Objective: Maintaining Paces across

Stimulus: Aerobic Threshold / Grip / Handstand Skill Development

D: Accessories (3 Sets, For Quality
:30/:30 Side Plank
1:00 Weighted Plank
:30 second Hollow Rocks )

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

30 second Double Under or Double Under Practice

10/10m Lateral Band Walk

10/10m Banded Monster Walk

8 Romanian Deadlifts

4 Tall Muscle Cleans

4 Tall Power Cleans

B: Back Squat (Every 3:00 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 Back Squat

Rest as needed between sets )

C: Metcon (AMRAP - Rounds and Reps)

“LuSyd Dreams”

9:00 minute AMRAP

1-2-3-4... Power Clean (Rx 205/145, S 155/115)

10 Toes to Bar

25 Double Unders (A: 50 singles)

Primary Objective: Achieve 5+ Rounds

Secondary Objective: Maintain all Toe to Bar unbroken

Stimulus: Battery Work / Midline Stamina Conditioning

RPE: 7/10

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

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

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