22Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
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HomeGrown AthletX - HGX-FIT
A: Bench Press (12 min to build to a heavy 1rep)
B: Metcon (No Measure)
3 sets
8 DBs Close grip press
8 DB Pullover
10 DBs Standing flys
8 DBs Skull crushers (floor)
***
5 sets
8 Ring dips
12 Diamond push-ups
16 Vups
21Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Body Heat + Mobility (4-6 min)
1:30 Cardio Choice
—
:20/:20 Scorpion Stretch
:30 Extended Plank Reverse Bridge
:20/:20 Active Pigeon Stretch
:30 Down Dog Toe Touch
General Prep (4-6 min)
2 Sets: For Quality
8 Bootstrap Squats
10 Deep Lunge Mountain Climbers
5 No Jump Burpees
5 Tall Muscle Clean
5 Strict Press
5 Front Squats
Specific Prep (8-10 min)
3 Bar Facing Burpees
6 Bar Kip Swings
6 Kipping Knee Raises or Toes to Target
4-6 Thrusters @ Warm-Up Loads
3 Bar Facing Burpees
6 Toes to Bar or Modification
6 Thrusters @ Working Load
–
Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat
Strength Superset (8 Rounds for weight)
Every 2:00 x 5 Sets
5/5 Deficit Split Squat (Farmers Loaded)
3 Strict Press
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Split Squat: Challenging, Unbroken Loads @ 20x1 Tempo
Strict Press starts @ 80%+ and build to a heavy 3 or the day
Stimulus: Absolute Strength Development / Unilateral Strength
The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.
RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body
Key focus areas:
Tension and controlled tempos for these lifts
Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press
Modifications:
Traditional Split Squat or Adjust to a Step-Up for those with knee issues
Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.
"First Principles" (AMRAP - Rounds and Reps)
12:00 AMRAP
3 Bar Facing Burpees
5 Thrusters
7 Toe to Bar
Barbell: (Rx 95/65, S 75/55)
--
Goal: 8-11 Rounds
Primary Objective: Complete each round in under 90 seconds
Secondary Objective: Unbroken reps across
Stimulus: Upper Body Density / Quick Transitions
RPE : 8/10
Mobility
PRVN Recovery #2
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
20Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Functional Fitness
General Prep (4-6min)
200m Run
2 Sets: For Quality
:20 Wall Lean March
:30 Alternating Single Arm Hanging
8/8 Single Arm Renegade Row with Elevation
8 Plate Ground to Overhead
Specific Prep (8-10 min)
3/3 Single Arm Devils Press @ Warm-Up Loading
6 Bar Kip Swings
4 Jumping Pull-Ups w/eccentric
6 Russian Swings + 4 American Swings @ Workout Loads
–
3/3 Single Arm Devils Press @ Workout Loading
5 Pull-Ups or 3 Strict or Banded Strict Pull-ups or 5 Jumping Pull-Ups
5 American Kettlebell Swings
100m Run
"Omega Protocol" (Time)
5 Rounds for Time
5/5 Single Arm Devils Press
10 Pull-Ups
15 American Kettlebell Swing
200m Run
Dumbbell: (Rx50/35, S 40/25)
Kettlebell: (Rx53/35, S 44/26)
"Omega Protocol" is a gritty, conditioning-focused workout blending full-body dumbbell work, pulling endurance, posterior chain stamina, and running efficiency. This is a steady grind that rewards consistent pacing, smart grip management, and breathing control over all five rounds.
Goal: 15:00–20:00
Time Cap: 22:00
Primary Objective : Have your first round be your slowest round. This will set you up for success as you will naturally pace the rest of the workout better.
Secondary Objective: Unbroken Sets across all movements
Stimulus: Muscular endurance, aerobic power, grip and shoulder stamina
RPE: 8/10
Focus: Smooth, controlled effort across all rounds with intentional breaks before fatigue sets in.
Key focus areas:
Manage grip fatigue early (devil’s press, pull-ups, kettlebell swings all demand grip and shoulder stamina)
Breathe efficiently during dumbbell and kettlebell work to stay aerobic
Use the run as controlled active recovery to reset between rounds
Bodybuilding Finisher (Checkmark)
3 Sets: For Quality
Bicep 21's
15/15 Banded Terminal Knee Extension
:30 Weighted Wall Sit
20Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (8min to build to a heavy 5)
B: Yates rows (8min to build to a heavy 5)
C: Bent Over Row (8min to build to a heavy 5)
D: Metcon (No Measure)
3 sets: 5min
8/8 DB Gorilla rows (50/35)
8 BB weighted bicep curls
***
3 sets: 5min
8/8 DB Renegade rows
8 BB weighted reverse curls
***
3 sets: 5min
12 Banded tall kneeling lat pulls
10 BB weighted drag curls
***
3 sets: 5min
12 Banded seated rows
10/10 Seated single arm preacher curls
20Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
400 partner run
Egg Hunt!
Double Click! (No Measure)
AMRAP
22 ring rows (rope pulls)
60 jumprope
22 db thrusters (db push press)
6 lengths gym sandbag carry
22 cals
60 jumprope
22 sit-ups/Russian twists
19Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Body Heat, Mobility, Activation (5 min)
2:00 Row
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General Prep: (6-8 min)
2 Sets: For Quality
9/7 Calorie Row
12 Bear Plank Shoulder Taps
12 Alternating Box Step-Ups
6 Inchworm Push-Ups
:30 Jump Rope Practice
Specific Prep (6-8 min)
Build to working weights on the Bench Press and the Dumbbell Step-Ups
–
Complete 1 Round @ Working Weights
9/7 Calorie Row Bike or Ski
15 Double Unders
6 Dumbbell Step-Ups
6 Bench Press
"Neon Uprising" (AMRAP - Reps)
Teams of 4 or 5, Each Athlete Starting on a Different Station
20:00 AMRAP
Station 1: 20/16 Cal Row Ski or 14/11 Cal Bike
Station 2: Max Double Unders
Station 3: Max Dual Dumbbell Box Step-Ups
Station 4: Max Bench Press
Station 5: Rest (Teams of 5) or Transition ( Teams of 4)
Barbell: (Rx135/95, S 115/75)
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Rotate Stations when the athlete on Station 1 Completes the Row
--
"Neon Uprising" is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.
Goal : Maximize reps (or calories) at each working station
Stimulus: Aerobic power, stamina under fatigue, muscular endurance
RPE: 7.5–8.5/10
Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team
Key focus areas:
Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles
Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)
Control breathing and tension during strength stations (Bench Press)