Workout of the day

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

10min

Box step ups

250m row or ski erg

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10min

WB box squats

200m row or ski erg

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10min

KB sumo deadlift

150m row or ski erg

Announcements

ALL CLASSES CANCELED EASTER SUNDAY MARCH 31

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

New Strength & Conditioning Class for Moms-Mon & Wed 10:40 am - Starts Monday, March 18th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 sets - same weight

10 BB bent over rows

10 Yates rows

10 Pendlay rows

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4 sets - same weight

10/10 DBs Renegade rows

10/10 Gorilla rows

10/10 SA bent over rows

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3 sets

15 BB reverse curls

“21”

10 Drag curls

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

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 - 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)

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5 sets

15/15 Paloff press

10/10/10 Lat pulls

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

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3 sets: Push press - time cap 18min

3 at 85%

rest 2min

8 at 65%

rest 2min

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3 sets - time cap 12min

10 BB shoulder shrugs

10 DBs close grip press

10 DBs skull crushers

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3-4 sets

20-25 Wall ball sit-up toss