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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

AA: Warm-up (No Measure)

Primer

3 Sets, For Quality

5 Inch Worms

10 Box Jumps

6 Barbell Hang Muscle Cleans, 45/35lb empty bar

6 Barbell Front Rack Lunges, 45/35lb empty bar

Back Squat (Take 12:00 to Build to a Heavy 4 rep Back Squat
then complete:
Every 2:00 minutes for 8:00 minutes
4 Back Squats @ 80% + 4 Overspeed Vertical Jumps )

C: Metcon (4 Rounds for reps)

“Arsenal”

2:00 minutes on : 1:00 minute off, 4 sets:

16 Alt Barbell Front Rack Lunge (Rx 115/75, S 95/65)

10 Hang Power Cleans

*In remaining time, accumulate max

Lateral Burpees Over Barbell

Score: Total Burpee Reps

Primary Objective: Burpee Speed. Aiming for 10 reps plus

Secondary Objective: Unbroken on Barbell each round

RPE: 8/10 RPE

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

HomeGrown AthletX - HGX-FIT

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 KB Windmill

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Gymnastic Skills (Rope Climb Drills and Progression
Handstand Walk Skills and Drills )

C: Metcon (No Measure)

“Limo Driver”

Every 3:00 for 15:00

50ft Handstand Walk

3/2 Rope Climbs

Alternate Version #1

Every 3:00 for 15:00

5 Wall Walks

15 Supinated Inverted Rows

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

5/5 World's Greatest Stretch

10 Bootstrap Squats

12 Prone Y Raises , Light Load

5 Yoga Push-Ups

B: Metcon (AMRAP - Rounds and Reps)

“Harry and Lloyd”

20:00 AMRAP, w/partner

20 Bench Press (Rx135/95, S 115/75)

21/15 Cal Row or Ski or 15/11 Cal Bike

100ft KB/DB Farmers Carry (Rx70/50, S 60/40)

Work can be split and partitioned any way

C: 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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

:30/:30 Quad Foam Rolling

:30/:30 Elevated Pigeon Stretc h

:30/:30 Banded Bully Stret ch

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

*Barbell Complex*

5/5 Single Leg Box Jumps or Single Leg Vertical Jump

AA: Warm-up (No Measure)

*Barbell Complex*

5 Barbell RDLs

5 Barbell Hang Muscle Cleans

5 Barbell Tall Cleans

5 Barbell Strict Presses

Load: 45/35lb / 20/15kg

B: Weightlifitng complex (Weight)

Every 2:30 minutes, 5 Sets, Complete the following:

1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk

Starting @ 75% of 1rm thruster and build to a heavy complex for the day

C: Metcon (Time)

“Petey Bird”

For Time:

5 Rounds, For Time:

15 Pull-Ups (A: 15 Jumping Pull-Ups)

9 Power Clean and Jerk (Rx135/95, S 115/75)

Goal: 6:00-10:00 minutes

Time Cap: 12 minutes

Primary Objective: sub 8:00 minutes.

Secondary Objective: Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.

RPE: 8/10

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

A: Metcon (No Measure)

A. 800m Walk

B. CARs

20 Minute AMRAP

21 Box Step Overs

15 Dumbbell Hang Power Clean

9 Push Ups

6 Banded Face Pulls

3 Air Squats

1 KB Farmers Carry 100m

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

10 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

20 Plank Shoulder Taps

into..

Workout Primer

3 Rounds, For Quality:

R1: 200m @ easy jog + 5 Burpees

R2: 200m @ faster pace + 5 Burpees

R3: 200m @ race pace + 5 Burpees

B: Metcon (3 Rounds for time)

“Can’t Triple Stamp a Double Stamp”

Every 12:00 minutes, 3 Sets

10 Burpees

200m Run (A:14/11 cal Bike)

15 Burpees

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

20 Burpees

600m Run (A:41/33 cal Bike)

Time Domain: 8:00-10:30/set

Time Cap: 11:00/set

Primary Objective: Record each round in sub 10:00, holding paces even across to within +/- 10sec each set

Secondary Objective: Work on burpee cadence and technique, falling to the ground quickly and having chest lead the way rather than belly to help with body position and fatigue in the lower back.

C: Midline (No Measure)

Core

3 Sets, For Quality

20 V-Ups

20 Russian Twists (over and back = 1)

20 Hollow Rocks

1:00 Forearm Plank Hold

R: 2:00 b/s