Workout of the day

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Midline: EMOM10

Straight leg sit-ups

Russian twists

Vups

Ankle touches

Low planks

Side planks (right)

Side planks (Left)

Bear plank DB pull through

Hollow rock

Circle of death (w/DB)

B: Metcon (No Measure)

AMRAP 20

10 DBs Bent over rows 50/35

15 DB Crush grip bicep curl

10/10 DBs Gorilla rows

15 DB Crush grip bicep curl

10/10 DBs Renegade rows

15 DB Crush grip bicep curl

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternate each minute:

Min 1: 20 second row easy / 20 second row moderate

Min 2: 8 Inchworm Push-Ups

Min 3: 5x (2 Alternating Step-Up + 1 Box Jump)

Min 4: 10 Alternating Single Arm Dumbbell Hang Snatch

B: Metcon (Time)

"City Slickers"

For Time: w/partner

2000m Row Buy-In

*Partner Holds Forearm Plank

into..

For Time

10-9-8-7-6-5-4-3-2-1 (Each)

Alt Single DB Devils Press (Rx50/35, S 40/25)

Box Jump Overs (Rx24/20, S 20/16″)

into..

1000m Row Cash-Out

*Partner Holds Hollow Hold

Time Domain: 25:00-30:00 minutes

Time Cap: 35:00 minutes

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 PVC Pass Throughs

6/6 Single Arm KB Front Squats

6/6 Single Arm KB Push Press

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bar Muscle-ups (Progressions/skill work)

C: Metcon (Time)

“The Great Race”

For Time:

400m Run (A: 27/22 Cal Bike)

21 Dual DB Thrusters (Rx50/35, S 40/25)

15 Bar Muscle-Ups

21 Overhead Squats (Rx 95/65, S 75/55)

Rest 2:00 minutes

400m Run

15 Dual DB Thrusters

12 Bar Muscle-Ups

15 Overhead Squats, (Rx 115/75, S 95/65)

Rest 2:00 minutes

400m Run

9 Dual DB Thrusters

9 Bar Muscle-Ups

9 Overhead Squats (Rx135/95, S 115/75)

Time Domain: 18:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Overall Time

Secondary Objective: Complete Each movement in 2 Sets or Less

Stimulus: Muscular Endurance + Stamina / Lactate Threshold

RPE: 9/10

D: Recovery (No Measure)

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00 pigeon pose

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up

B. Bench Supported Dumbbell Bent Over Row (Instruction, then 4x 5 Reps Per Side (light

Buy-in 500m Walk (Quick Pace)

20 Wall Balls

20 Plate Hops

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Chest Press

Buy-Out 500m Walk (Quick Pace)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes for Quality

5/5 World’s Greatest Stretch

15 Banded Good Mornings

:30/:30 Banded Front Rack Stretch

3 Burpee Broad Jumps for Distance

B: Power Clean (Power Clean

Every minute on the minute, 5 Sets
2 Reps @ 75%
Every minute on the minute, 4 Sets
2 Reps @ 80%
Every minute on the minute, 3 Sets
1 Rep @ 85%+ )

C: Metcon (AMRAP - Rounds and Reps)

“Maverick”

7:00 AMRAP

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

7 Bar Facing Burpees

Primary Objective: 7+ Rounds

Secondary Objective: Unbroken Deadlifts. Choose a weight that allows for unbroken reps. However, break as needed.

Stimulus: Posterior Chain / Anaerobic

RPE: 9/10

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Superset: 5 Rounds

8 Pendlay rows

8 BB Flat bench rows (elevated)

Superset: 4 Rounds

10 Yates rows

8 DB SA bent over rows (Heavy)

Superset: 8 Rounds

8 DB pullovers

8 Duel DB hammer curls

8 BB drag bicep curls

Midline: Time remaining