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 - HGX-FIT

Metcon (No Measure)

AMRAP 5

5 DB Burpee stand

5 DB hang clean

5 DB shoulder to ovhd

50' DB farmers carry lunges

*complete set with right, then next set with left*

Rest 2min

AMRAP 7

7 DB RDL

7 DB C&J (from the floor)

50' DB Front rack lunges

*complete set with right, then next set with left*

Rest 2min

AMRAP 9

9 DB Crush grip bicep curl

9 DB Devil press

50' DB Ovhd lunges

*complete set with right, then next set with left*

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)

Mobility

:30/:30 second Couch Stretch

:30 second Extended Reverse Plank

:30 second Dead-Hang

:30 second Down-Dog Alternating Calf Rocks

into..

AA: Warm-up (No Measure)

2 Rounds

1:00 minute Row as (:30 ez / :20 mod / :10 hard)

8 Tuck Ups

10 Scapular Push-Ups

30 second double under practice

B: Metcon (Time)

"Queens Park"

For Time, Split w/Partner

Buy In: 200 Double Unders

Into:

3 Rounds,

50/40 Cal Row or Ski or 35/28 cal Bike

50/40 Push-Ups

50 V-Ups

Into

Cash-Out: 200 Double Unders

Partition as desired

Time Domain: 25:00-30:00

Time Cap: 35:00

RPE: 7/10

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 - Functional Fitness

A: Warm-up (No Measure)

Cardio Tabata Mash-Up

4 Rounds

:20 second cardio #1

:10 second rest

:20 second cardio #2

:10 second rest

:20 second cardio #3

:10 second rest

*cardio = any monostructural implement

then complete:

2 Sets - For Quality:

20/20 Second Pigeon Stretch

100/100ft (30/30m) Mixed Kettlebell Carry, Moderate Load

10 Bird Dogs

15 GHD Hip Extensions or Supermans

B: Deadlift (Dead stop DL
Every 3:00 minutes, 5 Sets
5 Reps @ 75%
5 Reps @ 75%
4 Reps @ 80%
3 Reps @ 82%+
3 Reps @ 82-85%
*Record heaviest 3rep)

C: Metcon (AMRAP - Rounds)

"Nottingham Forest"

2:15 minutes On : 45 seconds Rest

14/10 cal row or Ski or 10/7 Cal Bike

12 Chest to Bar Pull Ups

9 Deadlifts (Rx 275/185, S 225/155)

Max Burpee Pull-Ups

Repeat this until you accumulate 30 Burpee Pull-Ups

Primary Objective: Complete the bike and chest to bar in sub 1:00

Secondary Objective: Complete the deadlift reps unbroken

Cap: 5 Rounds

RPE: 9/10

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 - Functional Fitness

A: Warm-up (No Measure)

2:00 minute Machine of Choice (Easy pace)

into

2 Sets, For Quality:

10 Squat Y's

10 Barbell Good Mornings, 45/35lb (20/15kg)

10 Barbell Behind The Neck Snatch Grip Strict Presses, 45/35lb (20/15kg)

20 Second Barbell Overhead Squat Hold, 45/35lb (20/15kg)

into

2 Rounds

20 Second Hollow Rock

40 Second Plank

B: Snatch (Every 2:00 minutes, 6 Sets
1 Power Snatch + 2 Squat Snatches + 1 Overhead Squat

starting at 70% of power snatch 1rm and building. Do not exceed 85% today

*Record heaviest complex)

C: Metcon (Time)

"Everton"

For Time

30 Toe to Bar (A: Strict Knee Raises)

30 Overhead Squats (Rx 95/65, S 75/55)

30 Hang Power Snatch

30 Wall Balls (Rx 20/14, S 16/12)

Time Domain: 6:00-9:00

Time Cap: 12:00

Primary Objective: Best possible time

Secondary Objective: toe to bar in 3 sets or less and unbroken wall balls

RPE: 8/10

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

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. General Warm Up

B. Row Ski Bike easy 1,000m

C. WOD For Time

5 Rounds for time

Row/Ski 400m

25 PVC Good Mornings

20 Seated box thrusters

15 Ring rows

10 Banded chest press

5 Kettlebell Deadlifts

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)

10 rounds

8 BB bicep curls

8 Dbs skull crushers

8 BB reverse curls

8 Diamond push-ups

8 BB drag curls

4 sets

12 Pendlay rows

12 BB bent over rows

25 Banded lat pulls