23Mar
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
A: Metcon (No Measure)
A. Warm Up
B . Bench Supported Dumbbell Bent Over Row
Instruction, then 4x 5 Reps Per Side (light weight)
C. WOD
Buy-in 1200m Row/Erg
4 Rounds for Time
5 Dball Slams
10 Ring Rows
15 Box Step Ups
20 Ring Rows
25 Push Ups
50m Farmers Carry DB or KB (challenging weight)
23Mar
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)
3:00 Cardio Choice
into...
3 Sets, For Quality
5 Hang Clean High Pu ll
5 No Dip Muscle Cle an
10 Barbell Cossack Squ ats
8 Bradford Press w/lockout
5 Broad Jumps For Dista nce
Hang Squat Clean Split Jerk Complex (Total Weight)
Strength (1 Rep Max)
Complex
Every 3:00 for 15:00
1 Power Clean
2 Hang Squat Cleans
3 Split Jerks
(Unbroken)
Starting @ 75% of limiter and increasing to a heavy for the day
*Record heaviest weight
C: Metcon (Time)
“Mt Juliet”
For Time:
10 Squat Cleans
10 Shoulder to Overhead
8 Squat Cleans
8 Shoulder to Overhead
6 Squat Cleans
6 Shoulder to Overhead
4 Squat Cleans
4 Shoulder to Overhead
2 Squat Cleans
2 Shoulder to Overhead
Load: (Rx135/95, S 115/75)
Time Domain: 6:00-8:00
Time Cap: 10 minutes
Primary Objective: Achieve best possible time
Secondary Objective: Unbroken to minimal sets on the shoulder to overhead
RPE: 8/10
D: Recovery (No Measure)
1:00/1:00 Couch Stretc h
1:00 Childs Pose
23Mar
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)
75 DU / 150 Singles
25 Wall ball 10/9'
75 DU / 150 Singles
40/40 Reverse curls/Shoulder 2 ovhd (empty BB)
75 DU / 150 Singles
65 Push-ups
75 DU / 150 Single
40/40 Reverse curls/Shoulder 2 ovhd
75 DU / 150 Singles
25 Wall ball
75 DU / 150 Singles
22Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
200m Run
10 Alternating V-Ups
10 Deep Lunge Mountain Climber
:30sec Jump Rope
:15sec Wall Lean March
6/6 SL Glute Bridge w/pause
250m Row
B: Metcon (Time)
"The Gulch"
3 Rounds For Time:
1 Mile Run
100 Double Unders (A: 200 singles)
1000m Row or Ski or 70/55 Cal Bike
Time Domain: 35:00-40:00
Time Cap: 45:00
Primary Objective: Finish in under the cap
Secondary Objective: Hold the same splits from round 1 to round 3
21Mar
HomeGrown AthletX - Legends
A: Metcon (No Measure)
A. Warm Up
B RKBs, Dead Stop Swings 5x 5
600m Row /Erg
20 Wall Balls
20 Plate Hops
20 Banded Face Pulls
20 Dumbbell Thrusters (seated, box to stand)
20 Banded Face Pulls
600m Row/Erg
21Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality:
15 I, Y, T's, Light Fractional Plates
5/5 World's Greatest Stretch
20/20 Lateral Banded Monster Walk s
then complete:
6 Sets:
15 seconds on : 45 seconds off
Max Air Squats
*Looking for maxspeed on these reps. It doesn't matter if ROMis a little off, it'sabout the speed of the movement
B: Ring MU Progression (Ring Muscle-Ups
-Seated Banded Ring Muscle-Up
-Feet Elevated Ring Muscle-Up Transition
-Ring Swing Pull-Ups
-Muscle-Up Pop Swing + Swing and Pull to Hip )
C: Metcon (4 Rounds for time)
“Brentwood”
4 Sets, Each for Time
5/3 Ring Muscle Up (A: Chest to Bar Pull-Ups)
7 Burpee Box Jump Overs (Rx24/20, S 20/16″)
21/15 Cal Row or Ski or 15/11 Cal Echo
7 Burpee Box Jump Overs
5/3 Ring Muscle Up
Rest 2:00 minutes between sets
Time Cap: 22:00
Goal: sub 3:30 minutes for each set
Score: Fastest completed set
RPE: 8/10