26Mar
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
Metcon (No Measure)
1-2-3-4-5-6-7-8-9-10 (Time cap 20min)
DB Renegade rows (50/35)
DB Burpee stand
**Renegade row 1rep = L to R or R to L
***Every 2min 100m run, starting at 0:00
Rest 3min
10-9-8-7-6-5-4-3-2-1
DB Cluster
Vups or Knee ups
25Mar
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
5x (5se c Up Dog to 5sec Down D og)
8 /8 B-Stance KB Deadl ift
:20 Tuck L-Hang
10 Alternating V-Ups
B: Metcon (3 Rounds for reps)
"Belle Meade"
3 Sets, For Reps
3:00 AMRAP
10 Deadlifts (Rx 225/155, S 165/125)
10 Lateral Stick Jump Overs (Rx24/20, S 20/16″) (A: Lateral Line Hops)
10 Toe to Bar (A: 10 Knee to Elbows)
3:00 minutes rest between sets
Primary Objective: Complete ~2 Rounds per set
Secondary Objective: Unbroken sets across
RPE: 9/10
C: Midline (No Measure)
Core/Posterior Finisher
4 Sets, For Quality:
16 Seesaw KB Rows
1:00 Weighted Plank
:30/:30 Side Plank
24Mar
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)
2-3 Sets, For Quality
8 Deep Squat w/Thoracic Rotations
6 /6 Half Kneeling KB Windmi ll
2 Wall Walks + :10sec Nose to Wall Ho ld
6/6 Single Arm Ring Row s
10 Ring V-Out s
B: Candy (Time)
5 Rounds for time:
20 Pull-ups
40 Push-ups
60 Air Squats
Time Domain: 18:00-25:00
Time Cap: 32:00
C: Accessories (3 Sets, For Quality:
:30 Dual KB/DB Front Rack Wall Sit
20 Banded Tricep Extensions, moderate resistance
10 Dual Dumbbell Upright Rows, moderate )
23Mar
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. Warm Up
B . Bench Supported Dumbbell Bent Over Row
Instruction, then 4x 5 Reps Per Side (light weight)
C. WOD
Buy-in 1200m Row/Erg
4 Rounds for Time
5 Dball Slams
10 Ring Rows
15 Box Step Ups
20 Ring Rows
25 Push Ups
50m Farmers Carry DB or KB (challenging weight)
23Mar
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)
3:00 Cardio Choice
into...
3 Sets, For Quality
5 Hang Clean High Pu ll
5 No Dip Muscle Cle an
10 Barbell Cossack Squ ats
8 Bradford Press w/lockout
5 Broad Jumps For Dista nce
Hang Squat Clean Split Jerk Complex (Total Weight)
Strength (1 Rep Max)
Complex
Every 3:00 for 15:00
1 Power Clean
2 Hang Squat Cleans
3 Split Jerks
(Unbroken)
Starting @ 75% of limiter and increasing to a heavy for the day
*Record heaviest weight
C: Metcon (Time)
“Mt Juliet”
For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Load: (Rx135/95, S 115/75)
Time Domain: 6:00-8:00
Time Cap: 10 minutes
Primary Objective: Achieve best possible time
Secondary Objective: Unbroken to minimal sets on the shoulder to overhead
RPE: 8/10
D: Recovery (No Measure)
1:00/1:00 Couch Stretc h
1:00 Childs Pose
23Mar
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
Metcon (No Measure)
75 DU / 150 Singles
25 Wall ball 10/9'
75 DU / 150 Singles
40/40 Reverse curls/Shoulder 2 ovhd (empty BB)
75 DU / 150 Singles
65 Push-ups
75 DU / 150 Single
40/40 Reverse curls/Shoulder 2 ovhd
75 DU / 150 Singles
25 Wall ball
75 DU / 150 Singles