Workout of the day

Announcements

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HGX GEAR for Apparel

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Pendlay Row (5x5 at 85%
b/t sets.
8 BB bicep curls (weighted))

B: Yates rows (5x5 at 85%
B/T sets
8 BB Drag curls (weighted))

C: Metcon (Checkmark)

3 sets

8/8 DBs Gorilla rows

5/5/5/5. Reverse/Hammer/ISO/Bicep curls

2 sets

12/12 DB seated preacher curls

Announcements

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HGX GEAR for Apparel

HomeGrown AthletX - Legends (65+)

Metcon (Checkmark)

Warm-up: PVC

Interval training: 10 reps

Wood chops

Banded face pulls

Paloff press

Plate halos

Plate standing rotations

Plate farmers carry

Plate chest press

Rig supported air squats

Rig supported alternating lunges

Wall push-ups

Wall high knees

100M “brisk” walk

Announcements

HGXGEAR.com for Apparel

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

2 Sets: For Quality

1:00 Cardio Choice

10 Bootstrap Squats

10 Scapular Push-Ups + 10 Plank Shoulder Taps

6/6 Single Arm Rotational Ring Rows

10 Ring V-Outs

Specific Prep

3 Sets: Building to Working Loads

3 Bench Press 40-50-60%

Bench Press (Weightlifting Variable Reps & Sets)

Modifications:

Level 1: Every 2:00 x 5 Sets: 5-5-5-5-Max Reps at a load that challenges but allows full range of motion and clean bar path on every rep

Shoulder Impingement: Adjust grip width first to find a pain-free pressing position; if grip adjustment is insufficient, substitute Floor Press or Dumbbell Bench Press to limit range of motion and reduce impingement stress

Shoulder Pain / Discomfort: Landmine Press, maintaining the same set and rep structure with a load that allows strong pressing mechanics throughout

Hotel Gym / Travel: Every 2:00 x 5 Sets: Dumbbell Bench Press or Floor Press using the same descending rep structure, building in load across all five sets

Primer (Checkmark)

2 Sets at working pace:

8 Bar Kip Swings

6 Wall Balls @ working load

6 Elevator Kip Swings (building toward chin over bar)

6 Wall Balls @ working load

then

4 Pull-Ups

5/4 Push-Ups

4 Wall Balls @ working load

Use this to confirm Pull-Up standard, Push-Up mechanics, and Wall Ball target height before "Lucario's Aura Sphere" begins.

"Lucario's Aura Sphere" (AMRAP - Reps)

For Reps:

15:00 AMRAP

Unbroken Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
Score = Total Reps

Goals: 250-350 Reps

Primary Objective: Identify a repeatable unbroken set size for Pull-Ups and Wall Balls before the clock starts and protect that number across all 15 minutes, keeping every set unbroken as prescribed.

Secondary Objective: Manage the Push-Ups strategically as the fixed anchor of each round, using intentional breaks where needed to arrive at the Wall Balls with enough shoulder and leg capacity to stay unbroken.

[Lucario's Aura Sphere: Level 2, Level 1, & Masters 55+] (AMRAP - Reps)

Level 2:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 20/14lb, 9/6kg, 10/9ft

Level 1:

15:00 AMRAP

10 Ring Rows

10 Push-Ups (from knees if needed)

10 Wall Balls

Wall Ball: 14/10lb, 6/4kg, 10/9ft

Masters 55+:

15:00 AMRAP

Unbroken Pull-Up Set

15/10 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 14/10lb, 6/4kg, 10/9ft

[Lucario's Aura Sphere: Competitor & Travel] (AMRAP - Reps)

Competitor:

15:00 AMRAP

Unbroken Chest-to-Bar Pull-Up Set

20/15 Push-Ups

Unbroken Wall Ball Set

Wall Ball: 30/20lb, 14/9kg, 10/9ft

Hotel Gym / Travel:

15:00 AMRAP

Unbroken Dual Dumbbell Bent-Over Row Set

20/15 Push-Ups

Unbroken Dual Dumbbell Thruster Set

Dumbbell: Choice (suggested @ 35/25lb, 15/12kg)

PRVN Reset (Checkmark)

For Quality: 3 Sets

:45/side Rack Lat Stretch

6/side Wall Slide w/ Posterior Tilt

:45 Puppy Pose Hold

Intent: Decompress the shoulder girdle and restore lat length after pulling or overhead volume.

Optional Accessories (Checkmark)

For Quality:

5 Sets:

10 Behind the Neck Strict Press @ 50-55% of 1RM Strict Press

Stepped Ring Row Burnout (RPE 8 each position, 2-3 reps in the tank)

On the Stepped Ring Row Burnout, rings must contact the chest on every rep, the midline stays rigid throughout, and athletes stop each position with 2-3 reps still available. Watch the video demo before beginning.

Announcements

HGXGEAR.com for Apparel

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HomeGrown AthletX - Functional Fitness (CrossFit)

Warm-Up Flow (Checkmark)

General Warm-Up

1:00 Cardio Choice

:20/:20 World's Greatest Stretch

10 Arm Circles Forward & Backward

10 Air Squats

:15 Dead-Hang + :15 Active Hang

:30 Wrist & Forearm Stretch (on floor)

Specific Prep

2 Sets:

8 Kettlebell Deadlifts @ Warm-Up Load

6 American Kettlebell Swings @ Warm-Up Load

6 Snatch Grip Push Press

8 Barbell Overhead Squats

---

Specific Barbell Primer

2 Sets w/ Empty Barbell

3 Position Muscle Snatch

3 Position Power Snatch

3 Position Squat Snatch

*3 Position (High Hang + Hang + Low Hang)

--

Add Loads:

--

3-5 Sets: Building to Working Loads

Hang Snatch + Low Hang Snatch

Snatch (Weightlifting Variable Reps & Sets)

The two-position complex demands consistent execution at both levels. chest over the bar, tension loaded through the hamstrings, and patience to the hip before driving into a fast and explosive extension.

Movement Limitations: Adjust the complex to a Hang Clean + Low Hang Clean, maintaining the same positional standards and building focus

Hotel Gym / Travel: E2MOM x 6: 6-8 Alternating Dumbbell Snatch, building in load across the window with emphasis on hip extension and a controlled catch overhead

Primer (Checkmark)

2 Sets at working pace:

8 American Kettlebell Swings @ working load

8/6 Cals

3 Touch-and-Go Power Snatches + 2 Quick Singles @ warm-up load

then

8 American Kettlebell Swings @ working load

8/6 Cals

3 Touch-and-Go Power Snatches + 2 Quick Singles @ working load

Use this to confirm kettlebell load, cal pacing, and barbell weight before "Pikachu's Thunderbolt" begins.

"Pikachu's Thunderbolt" (Time)

For Time:

Every 4:00 x 4 Sets:

18 American Kettlebell Swings

12/9 Cal Bike or 16/13 Cal Row Ski

9 Power Snatches

Kettlebell: (Rx53/35, S 44/26)

Barbell: (Rx135/95, S 115/75)
Score = Sum Total Time

Goals: 2:00-3:00 per Set

Secondary Objective: Push the cals at a true redline effort without blowing past it. The goal is to step off the bike and arrive at the barbell immediately, not gasping and stalled.

Accessories (Checkmark)

For Quality

3-4 Sets:

8-10 Dumbbell Cuban Rotations

:15/:15 Iso Calf Raise Wall Push

8-10 Snatch Grip Bent Rows

Announcements

HGXGEAR.com for Apparel

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Burpee/row game

Shoulder Press (5x4
Build over sets
:30 of battle rope in between sets)

Happy Mother's Day!!!! (Checkmark)

Split work w/ partner:

AMRAP 20 min

24 cals machine

24 box step overs or jump overs

1 sled push

Announcements

HGXGEAR.com for Apparel

May 25th Memorial Day Murph Open gym at 7am Classes at 8 and 9 am

HomeGrown AthletX - HGX-FIT (Progressive Overload/Accessories)

A: Bulgarian Split Squat (Every 2min for 4 sets
8/8 Bulgarian split squats (heavy - focus on 0 degrees))

B: Shoulder Press (Every 2min for 4 sets
3 Strict press + 5 push press at 80% of 1RM (Strict press)
*****
3 sets: Bilateral
12/12 DB Arnold press
12/12 DB Rear delt raises
12/12 DB Front delt raises)