13Apr
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)
13Apr
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)
Midline: Kabata x2
Kabata 1: Hollow rock + Vups
Rest 1min
Kabata 2: Ankle touches + hollow rock
Metcon (No Measure)
AMRAP 20
3+5 Strict press + push press (from the floor)
10 Sumo DL
10 Burpee over barbell
12Apr
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)
9 minute EMOM, alternating each minute:
Minute 1: Row @ moderate intensity
Minute 2: *Mobility Exercise*
Minute 3: 45 Second Weighted Wall Sit Hold
For Minute 2, please alternate each round between the following Mobility Exercises:
Round 1: 25/25 Second World's Greatest Stretch
Round 2: 25/25 Second Banded Front Stretch
Round 3: 25/25 Second Quadruped Thoracic Rotations
B: Metcon (Time)
"Zax"
For Time:
1500m Row or Ski or Bike 84 cals
10 x Shuttle Run (25/25ft)
30 Burpee Box Jump Overs, 24/20”
30 Dual DB Clean and Jerks, (Rx50/35, S 40/25)
30 Burpee Box Jump Overs, (Rx24/20, S 20/16″)
10 x Shuttle Run (25/25ft)
1500m Row or Ski or Bike 84 cals
Time Domain: 22:00-30:00
Time Cap: 40minutes
C: Recovery (No Measure)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
11Apr
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:
60 Second Jump Rope Practice
8/8 Single Arm Ring Row
10 90/90 Hip Rotations
20 Second Ring Plank
B: Gymnastics / Murph prep (No Measure)
4 Sets, For Quality
1:00 Max Strict Pull-Ups 31x1 Tempo
Rest 30 seconds
1:00 Max Ring Push-Ups 31x1 Tempo
Rest 30 seconds
C: Metcon (3 Rounds for distance)
"Horton"
3 Sets, For Distance
4:00 AMRAP
10 Strict Handstand Push-Ups (A:Box Pike Strict Handstand Push-Ups or DB presses)
20 Renegade Rows (Rx50/35, S 40/25)
100 Double Unders (A: 100 singles)
-Max Distance Farmers Carry in Remaining Time (50ft at a time) (Rx70/50, S 60/40)
Rest: 2:00 minutes between sets
Primary Objective: Compete all work to the farmers carry in 3:00 or less
Secondary Objective: stay unbroken for the farmers carry
RPE 7/10
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
11Apr
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. Warm Up & CARs
B . Bench Supported Dumbbell Bent Over Row
Instruction, then 4x 5 Reps Per Side (light weight)
C. WOD 20 Minute AMRAP
100m Dual Dumbbell Farmer Carry
10 Banded Chest Presses
10 Banded Face Pulls
10 Ring Rows (Pull Ups)
10 Plate Hops
10 Box Step Ups
10 Air Squats
100m Dual Dumbbell Farmer Carry
11Apr
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)
Midline: EMOM12
Abmat sit-ups
Russian twists
Flutter kicks
Scissor kicks (6" to 45 degree)
Vups
Ankle touches
Low planks
Side planks (right)
Side planks (Left)
High plank DB pull through
Hollow rock
Circle of death (w/DB)
EMOM 24
3 Bench press at 90% of 3RM
6 DB pullovers (heavy)
9 Hindu push-ups