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)

3 Sets, For Quality

:30 Machine Choice

5/5 World's Greatest Stretch

5/5 Archer Ring Push-Ups

8 Kettlebell Sumo Deadlift High Pulls

:30 Kettlebell Dead-Bugs

B: Deadlift (Deadstop Deadlift (Heavy Session)

Every 3:00 minutes , 5 Sets
4 Reps @ 75%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 87+% )

C: Metcon (Time)

"I Declare Bankruptcy"

For Time

3 Rounds

5 Wall Facing Handstand Push-Ups

10 Sumo Deadlift High Pull (Rx 75/55, S 65/45)

into...

3 Rounds

10 Strict Handstand Push-Ups

10 Sumo Deadlift High Pull (Rx 95/65, S 75/55)

Time Domain: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete eachroundin 4:30 or less

Secondary Objective: Complete each movement asunbroken sets

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)

5 rds

10 DB's floor press (50/35)

10 Ring Vups or Vups

10/10 SA DB hang high pull

10 Ring Vups or Vups

10/10 SA DB shoulder to ovhd

10 Ring Vups or Vups

10 Db's bent over rows

250M run

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)

3 Sets, For Quality

:30 Cardio Choice

:15 Rest

:30 Cardio Choice

:15 Rest

:30 Cardio Choice

:15 Rest

Into

3 Sets

10 Alternating V-Ups

10 Kettlebell Deadlifts

10 Alternating Step-Ups

B: Metcon (Time)

"The Lorax"

10 Rounds ,For Time

15 GHD Sit-Ups (A: V-Ups)

15 Box Jumps (Rx24/20, S 20/16″)

15 American Kettlebell Swings (Rx53/35, S 44/26)

*To be completed with partner in leap frog pattern, alternating movements

Time Domain: 15:00-20:00

Time Cap: 25:00

C: Midline (No Measure)

3 Sets, For Quality

:20 Weighted Hollow Hold

Rest 20 seconds

::30/:30 Side Plank

Rest 20 seconds

:40 Weighted Forearm Plank

Rest 60 seconds

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)

400m Run

into

2-3 Rounds

5 Inchworm to Hollow

:10/:10 Contraleral Single Arm Single Leg Plank

10 Deep Lunge Mountain Climber

:10/:10 Single Arm Hang

10 Ring Rows

B: Metcon (AMRAP - Rounds and Reps)

"Cat in the Hat"

12:00 AMRAP

1 Mile Run Buy-In (A: 108/88 Cal Bike)

AMRAP in Remaining Time

20 Pull-Ups (A: Banded Strict Pull-Ups)

40 Push-Ups

60 Air Squats

Rest 2:00 minutes

8:00 AMRAP

800m Run Buy-In (A: 54/44 Cal Bike)

AMRAP in Remaining Time

10 Pull-Ups

20 Push-Ups

30 Air Squats

Rest 2:00 minutes

4:00 AMRAP

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

AMRAP in Remaining Time

5 Pull-Ups

10 Push-Ups

15 Air Squats

Primary Objective: Complete runs in 8:00 or less, 4:00 or less, and 2:00 or less

Secondary Objective: Keep all sets of pull-ups and push-ups to sets of 5 or greater, and stay unbroken on all air squat sets

RPE: 9/10

C: Recovery (No Measure)

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs 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 - 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)