Workout of the day

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

40 Second Echo Bike

20 Banded Goodmornings

10 Alternating Bird-Dogs w/1sec Pause at Extension

20 Second Dual Kettlebell Overhead Hold

into..

Inverted Tabata:

4 Sets:

10 Seconds on : 20 Seconds off

Max V-Ups

B: Gymnastic Skills (10:00-15:00 Handstand Walk Play Time
--
-Wall Walk + Wall Facing Shoulder Taps
-Wall Supported Handstand Weight Shifts
-Handstand Walk to Wall
-Partner Assisted Handstand Walk )

C: Metcon (4 Rounds for time)

"Fox in Socks"

Every 4:00 minutes, 4 Sets

50ft Handstand Walk (A: 3-5 wall walks)

35/25 Cal Row or Ski or 24/18 cal Bike

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

Primary Objective: Complete each set in 2:45 or less

Secondary Objective: Unbroken Handstand Walk

RPE: 8/10

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Balance/ Tandem and Single Leg Holds

Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/Eversion )

10 steps each movement 2X

C. WOD

WOD AMRAP 20

1,000m Row/Ski Erg

25 Box Step Overs

21 DB HPC

19 Banded Pull Downs (Lat engagement)

15 Air Squats

13 Knees to chest (floor. Box, bench)

11 Push Ups (floor. box, bench)

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Midline: Kabata x2

Kabata 1: Hollow rock + Vups

Rest 1min

Kabata 2: Ankle touches + hollow rock

Metcon (No Measure)

AMRAP 20

3+5 Strict press + push press (from the floor)

10 Sumo DL

10 Burpee over barbell

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

StrongFirst Workshop May 20th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9 minute EMOM, alternating each minute:

Minute 1: Row @ moderate intensity

Minute 2: *Mobility Exercise*

Minute 3: 45 Second Weighted Wall Sit Hold

For Minute 2, please alternate each round between the following Mobility Exercises:

Round 1: 25/25 Second World's Greatest Stretch

Round 2: 25/25 Second Banded Front Stretch

Round 3: 25/25 Second Quadruped Thoracic Rotations

B: Metcon (Time)

"Zax"

For Time:

1500m Row or Ski or Bike 84 cals

10 x Shuttle Run (25/25ft)

30 Burpee Box Jump Overs, 24/20”

30 Dual DB Clean and Jerks, (Rx50/35, S 40/25)

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

10 x Shuttle Run (25/25ft)

1500m Row or Ski or Bike 84 cals

Time Domain: 22:00-30:00

Time Cap: 40minutes

C: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up & CARs

B . Bench Supported Dumbbell Bent Over Row

Instruction, then 4x 5 Reps Per Side (light weight)

C. WOD 20 Minute AMRAP

100m Dual Dumbbell Farmer Carry

10 Banded Chest Presses

10 Banded Face Pulls

10 Ring Rows (Pull Ups)

10 Plate Hops

10 Box Step Ups

10 Air Squats

100m Dual Dumbbell Farmer Carry

Announcements

From Now until May 29th Memorial Day we will be prepping the workout Murph

There will be a limited schedule on that day 8AM, 9AM and 10AM classes

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

60 Second Jump Rope Practice

8/8 Single Arm Ring Row

10 90/90 Hip Rotations

20 Second Ring Plank

B: Gymnastics / Murph prep (No Measure)

4 Sets, For Quality

1:00 Max Strict Pull-Ups 31x1 Tempo

Rest 30 seconds

1:00 Max Ring Push-Ups 31x1 Tempo

Rest 30 seconds

C: Metcon (3 Rounds for distance)

"Horton"

3 Sets, For Distance

4:00 AMRAP

10 Strict Handstand Push-Ups (A:Box Pike Strict Handstand Push-Ups or DB presses)

20 Renegade Rows (Rx50/35, S 40/25)

100 Double Unders (A: 100 singles)

-Max Distance Farmers Carry in Remaining Time (50ft at a time) (Rx70/50, S 60/40)

Rest: 2:00 minutes between sets

Primary Objective: Compete all work to the farmers carry in 3:00 or less

Secondary Objective: stay unbroken for the farmers carry

RPE 7/10

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations