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)

2-3 Sets or 10:00 minutes, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (4 Rounds for time)

"Aston Villa"

Every 10:00 minutes, 4 sets, Complete the following:

600m Run

50/40 Cal Row or Ski

40/30 Cal Bike

Reverse Direction each new set

Time Cap 9:00 minutes / set

AJUSTED OPTION:

Every 10:00 minutes, 4 sets, Complete the following:

400m Run

30/24 Cal Row

20/14 Cal Echo

Primary Objective: Complete work under 9:00 minutes each set

Secondary Objective: Push the last movement of each setor the run. Aim to complete the bike sub 2:00 and sub 2:15 for the run

RPE: 8/10

C: Midline (No Measure)

2 Sets

3:00 AMRAP

10/10 Side Plank Shoot Throughs

20 second Hollow Rock

20 Russian Twists (over and back = 1)

20 second Hollow Rock

R: 1:30 b/s

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)

8 minute EMOM

Minute 1: 45 seconds machine choice

Minute 2: 8/8 Single Arm Kettlebell Bottom Up Presses

Minute 3: 8 Beat Swings + 15-20 second Tuck L-Hang

minute 4: 20-30 second Nose to Wall Handstand Hold

B: Shoulder Press (Strict Press Complex
Every 2:30 minutes, 5 Sets:
1 Pause Strict Press (Pause at eye level)
2 Strict Presses
*Record heaviest complex)

C: Gymnastic Skills (Bar Muscle-Up Skill Progression
Handstand Push-Ups Progression )

D: Metcon (AMRAP - Rounds and Reps)

"Tottenham Hotspur"

9:00 AMRAP

3 Bar Muscle-Ups (A: 5 Chest to Bar Pull-Ups)

5 Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

7 Stick Over-Unders (Rx24/20, S 20/16″)

Goal: 6+ Rounds

Primary Objective: Unbroken Movements

Secondary Objective: Best total score of rounds and reps

RPE: 7/10

E: Mobility (No Measure)

Shoulder.

10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretc h

:30/:30 Thread the Needle Stretc h

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. 800m Walk

B. CARs/Warm Up

C. WOD

1,200m Row Buy-in

10-9-8-7-6-5-4-3-2-1 Ring Row

1-2-3-4-5-6-7-8-9-20 Russian Kettlebell Swings

1,200m Row Buy-out

25-Minute Time Cap

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: Bench Press (Every 1:30 for 9min
5 reps at 80-85% of last week 3RM)

B: Metcon (No Measure)

4 sets

8 DB pullovers (heavy)

8/8 DB bent over rows (heavy)

Rest 2min

Medball push-ups (As a class)

EMOM 16min

1. Close grip

2. Offset

3. Feet

4. Rest

C: Midline (No Measure)

Weighted sit-ups/GHD

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