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)

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

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