Workout of the day

Announcements

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

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up/CARs

B. Dumbbell Bench Supported Row 4x4 Side (increase weight )

C. WOD

Buy-in 1200m Row/Erg

4 Rounds for Time

5 Pull Ups

10 Russian Kettlebell Swings

15 Box Step Overs

20 Dball Slams

25 Push Ups

50m Farmers Carry DB or KB (challenging weight)

Announcements

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

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10-8-6-4-2

Incline bench press

12 DB close grip floor press (50/35)

*After each set - complete 10 diamond push-ups*

5 sets

10 DB skull crushers

12 DB upward fly

10 DB bicep curl to hammer curl

8 BB weighted drag curls

Announcements

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9 minute EMOM, Alternating each minute:

Minute 1: Mobility Exercise

Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings

Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats

On each round of this EMOM you will alternate the mobility exercise on each first minute:

Set 1: :25/25 Second World's Greatest Stretch

Set 2: :25/25 Second Banded Front Rack Stretch

Set 3: :45 Second Thoracic Spine Foam Rolling

B: Front Squat (In 15 minutes, establish a
10 rep max )

C: Metcon (Time)

"Chef"

For Time

60 Toe to Bar (A: Strict Knee Raises)

Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ (Rx 185/125, S 155/105)

*The Front Squats are to be completed from the floor

Goal: 5:00-7:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Complete within 5:00-7:00 minutes

Secondary Objective: Start out with a big unbroken set of Toe to Bar. 15+ Reps

Announcements

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

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Midline: EMOM10

Straight leg sit-ups

Russian twists

Vups

Ankle touches

Low planks

Side planks (right)

Side planks (Left)

Bear plank DB pull through

Hollow rock

Circle of death (w/DB)

B: Metcon (No Measure)

AMRAP 20

10 DBs Bent over rows 50/35

15 DB Crush grip bicep curl

10/10 DBs Gorilla rows

15 DB Crush grip bicep curl

10/10 DBs Renegade rows

15 DB Crush grip bicep curl

Announcements

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternate each minute:

Min 1: 20 second row easy / 20 second row moderate

Min 2: 8 Inchworm Push-Ups

Min 3: 5x (2 Alternating Step-Up + 1 Box Jump)

Min 4: 10 Alternating Single Arm Dumbbell Hang Snatch

B: Metcon (Time)

"City Slickers"

For Time: w/partner

2000m Row Buy-In

*Partner Holds Forearm Plank

into..

For Time

10-9-8-7-6-5-4-3-2-1 (Each)

Alt Single DB Devils Press (Rx50/35, S 40/25)

Box Jump Overs (Rx24/20, S 20/16″)

into..

1000m Row Cash-Out

*Partner Holds Hollow Hold

Time Domain: 25:00-30:00 minutes

Time Cap: 35:00 minutes

Announcements

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

200m Run

10 PVC Pass Throughs

6/6 Single Arm KB Front Squats

6/6 Single Arm KB Push Press

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bar Muscle-ups (Progressions/skill work)

C: Metcon (Time)

“The Great Race”

For Time:

400m Run (A: 27/22 Cal Bike)

21 Dual DB Thrusters (Rx50/35, S 40/25)

15 Bar Muscle-Ups

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

Rest 2:00 minutes

400m Run

15 Dual DB Thrusters

12 Bar Muscle-Ups

15 Overhead Squats, (Rx 115/75, S 95/65)

Rest 2:00 minutes

400m Run

9 Dual DB Thrusters

9 Bar Muscle-Ups

9 Overhead Squats (Rx135/95, S 115/75)

Time Domain: 18:00-25:00 minutes

Time Cap: 30:00 minutes

Primary Objective: Overall Time

Secondary Objective: Complete Each movement in 2 Sets or Less

Stimulus: Muscular Endurance + Stamina / Lactate Threshold

RPE: 9/10

D: Recovery (No Measure)

2:00 Barbell Adductor Stretch

1:00/1:00 Barbell Foam Roll Thoracic Extension

1:00/1:00 Scorpion Stretch

:30/:30 Thread the needle stretch

1:00/1:00 pigeon pose