Workout of the day

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Weightlifitng complex (Weight)

Every 90 seconds, 6 Sets, Complete the following:

3 Position Clean + Shoulder to Overhead Complex

Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%. Goal: Technique and complex barbell cycling.

C: Metcon (Time)

"Pig"

For Time:

15 Power Clean

15 Burpees Box Jump Over (Rx24/20, S 20/16″)

10 Thrusters

10 Burpees Box Jump Over

5 Squat Clean Thrusters

5 Burpees Box Jump Over

Load: (Rx 115/75, S 95/65)

Rest 3:00 minutes

15 Burpees Box Jump Over

5 Squat Clean Thrusters

10 Burpees Box Jump Over

10 Thrusters

5 Burpees Box Jump Over

15 Power Clean

Load: (Rx135/95, S 115/75)

Goal Time: 5:00-5:30 minutes per set

Time Cap: 7:00 minutes per set / 17:00 minutes Running Time

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10

Score: Total time

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

*35-50 Skips

9/7 Calorie Bike

5/5 World’s Greatest Stretch

15 Banded Good Mornings

10/10 Quadruped Thoracic Rotations

*On each round of the 3 Sets, you will alternate the Jump Rope Skill.

Set 1: 50 Single Unders

Set 2: 50 Double Unders

Set 3: Either Crossovers or Running Single Unders

B: Snatch complex (Weight)

Every 90 seconds, 6 Sets

Snatch High Pull + Hang Power Snatch + TnG Power Snatch

Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling

C: Metcon (AMRAP - Rounds)

"The Menu"

2 Minutes On : 2 minutes Off, repeat until the work is complete:

Start Each Interval with 42 DU (A: 42 singles) Buy in:

Then work your way through the below movements:

21 Power Snatches (Rx 95/65, S 75/55)

30/21 Cal row or Ski or 21/15 Cal Bike

15 Power Snatches (Rx135/95, S 115/75)

21/15 Cal row or Ski or 15/11 Cal Bike

9 Power Snatches (Rx155/105, S 125/85)

15/10 Cal Row or Ski or 9/7 Cal Bike

Goal: Complete in 3-4 Intervals

Cap: 6 Intervals

Primary Objective: Barbell Components

Secondary Objective: Complete the 21’s in less than two full intervals.

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up/CARs

B. Kettlebell Deadlifts

C. WOD

AMRAP 25

Legends 21 Guns

400m Row/Erg

21 Push Ups

21 Box Step Ups

15 Burpees (box or elevated surface)

9 Pull up (Ring Rows)

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Barbell conditioning 95/65#

6 rounds

8 Bent over rows

8 Hang power cleans

8 Front squats

8 Sumo deadlifts

8 Burpees over the bar

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes to complete

2 Rounds, for Quality

:40 second Row + : 40 second Run or Shuttle Run

:15 second Dead-Hang + :15 Active Hang

10 Alternating Cossack Squats

:10-:15 sec Tuck L-Hang

5/5 Pendulum Lunges

B: Gymnastic Skills (Gymnastics Skill / Strength
10:00 minute EMOM, Alternate each minute:
min 1: 1-2 Skin The Cat
min 2: 2 Weighted Strict Pull-Ups

*Record in notes weighted strict pull-ups*)

C: Metcon (3 Rounds for time)

"Burnt"

Every 9:00 minutes, 3 Sets

400/320m Row or Ski or 24/18 Cal Bike

250m Run

20 Pull-Ups

100ft Dual DB Suitcase Walking Lunges (Rx50/35, S 40/25)

Time Domain: 7:00-8:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Complete the Row + Run in 3:00 or less

Secondary Objective: Complete the Walking Lunges 50ft Unbroken Segments

Stimulus: Muscular Endurance / Aerobic Capacity / Threshold

RPE 7/10

D: 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

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3:00 minute Machine of Choice (Easy pace)

into:

3 Sets, For Quality:

7 Inchworm Push-Ups

7/7 Single Leg Glute Bridges

7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy

7 Dual Dumbbell Strict Press, Light / Moderate

B: Deadlift (Strength Superset-Ish
3 Sets,

Every 30 seconds, 3 Rounds
1 Deadlift @ 85%

into...
*See Shoulder press for part B*)

BB: Shoulder Press (Every 30 seconds, 3 Rounds
1 Strict Press @ 85%

Rest 90 seconds between sets )

C: Metcon (AMRAP - Rounds and Reps)

"Waiting..."

10:00 AMRAP

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

25 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

25 American Kettlebell Swings

25 Ring Dips (A: Banded Ring Dips)

25 American Kettlebell Swings

25 Push-Ups

Goal: Get to the 2nd round of Strict Handstand Push-Ups

Primary Objective: Complete 1+ Rounds

Secondary Objective: Unbroken American Kettlebell Swings

Stimulus: Muscular Endurance / Interference / Shoulder Pump

RPE: 8/10