Workout of the day

24
Apr

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

5 sets

15 Red band face pulls

10/10 Red band paloff press

***

15 KB swings

15 KB high pulls

100M KB farmers carry

***

20 Weighted box step ups

100M DB farmers carry

23
Apr

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - Functional Fitness

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Bodyheat and Mobility: (4-6 min)

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch

(5 sec Pause in Stretch)

:30/:30 Couch Stretch

General Prep: (5-7 min)

3 Sets

20 Plank Shoulder Taps

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird Dog

10 Romanian Deadlifts

10 Alternating Box Step-Ups

Specific Prep (5-7min)

3 High Hang Muscle Cleans

3 Hang Power Cleans

5 Push-Ups

5 Box Jumps

–

2-3 Sets, building to working loads

3 Power Cleans, Building to Working Loads

5 Push-Ups

5 Box Jumps

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)

% 1RM Deadlift

Stimulus: Absolute Strength

Build to a true heavy today with the focus on keeping a quality front rack position in and out of the Squat as well as a vertical dip and drive on the Jerk.

RPE: 9/10

*We are getting heavy today.

Key focus areas:

Quality Set-Up, Break Tension off the floor. Stay engaged through lats and push the ground away.

Modifications:

Move to a Sumo Deadlift, Hex Bar Deadlift, or Block Deadlift as primary scales for the day.

"The Cave and Beyond" (AMRAP - Rounds and Reps)

8:00 AMRAP

10 Power Cleans

15/10 Push-Ups

10 Box Jumps

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

Box Height: (Rx24/20, S 20/16″)
-

"The Cave and Beyond" is a moderate-weight, muscular endurance AMRAP that combines barbell cycling, bodyweight pressing stamina, and explosive lower body movement. The short time domain demands consistent movement, tight transitions, and smart effort management to avoid early burnout.

Goal: 3-5 rounds

Stimulus: Muscular stamina, aerobic threshold, barbell cycling under fatigue

RPE: 8.5/10

Focus: Sustainable barbell cycling, smart push-up pacing, efficient box jump rhythm

Key focus areas:

Move steadily through the barbell without redlining early

Manage push-up fatigue early to avoid failure in later rounds

Stay tight and explosive on box jumps, minimizing wasted movement

22
Apr

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

Single arm

12 DB swings (shoulder height)

12 DB hang power cleans

12 DB shoulder to overhead

12 DB hammer curls

100M DB overhead carry

22
Apr

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - Functional Fitness

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General Prep: (6-8 min)

400m Run

—

20 Line Hops (Forward and Back)

20 Line Hops (Lateral)

:30 Down Dog Calf Gas Pedals

20 Glute Bridges

:20/:20 Single Leg Glute Bridge Hold

Specific Prep / Primer (4-5 minutes)

Spend 2 minutes on Rowing Technique

–

Adjust Bike Heights and Hit 45-60 seconds @ moderate pace

–

1 Mini Round

250m Row

200m Run

10/8 Cal Bike @ Hard Pace

"The Philosophers Journey" (4 Rounds for calories)

For Max Calories

4 Sets:

5:00 AMRAP

24/18 Cal Row or Ski or 17/13 Cal Bike

400m Run

- Max Calories

- Rest 2:30 b/t sets -

Optional Accessories (Checkmark)

3 Sets:

1:00 Weighted Plank

:30/:30 Side Plank

:15/:15 Copenhagen Plank

22
Apr

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - HGX-FIT

A: Bench Press (12 min to build to a heavy 1rep)

B: Metcon (No Measure)

3 sets

8 DBs Close grip press

8 DB Pullover

10 DBs Standing flys

8 DBs Skull crushers (floor)

***

5 sets

8 Ring dips

12 Diamond push-ups

16 Vups

21
Apr

Announcements

STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat + Mobility (4-6 min)

1:30 Cardio Choice

—

:20/:20 Scorpion Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (4-6 min)

2 Sets: For Quality

8 Bootstrap Squats

10 Deep Lunge Mountain Climbers

5 No Jump Burpees

5 Tall Muscle Clean

5 Strict Press

5 Front Squats

Specific Prep (8-10 min)

3 Bar Facing Burpees

6 Bar Kip Swings

6 Kipping Knee Raises or Toes to Target

4-6 Thrusters @ Warm-Up Loads

3 Bar Facing Burpees

6 Toes to Bar or Modification

6 Thrusters @ Working Load

–

Then Spend 5 minutes setting up for Strict Press and the Deficit Split Squat

Strength Superset (8 Rounds for weight)

Every 2:00 x 5 Sets

5/5 Deficit Split Squat (Farmers Loaded)

3 Strict Press
--

Split Squat: Challenging, Unbroken Loads @ 20x1 Tempo

Strict Press starts @ 80%+ and build to a heavy 3 or the day

Stimulus: Absolute Strength Development / Unilateral Strength

The focus here is on structural strength work for the knees and hips, while using the superset to target our upper body overhead press progression.

RPE: 6/10 *this should be challenging, but nothing that really fully taxes the body

Key focus areas:

Tension and controlled tempos for these lifts

Controlled Descent + Fast Ascent (For both the Split Squat and the Strict Press

Modifications:

Traditional Split Squat or Adjust to a Step-Up for those with knee issues

Consider adjusting to a Dual or Single Dumbbell Press. A Landmine Press could be another good alternative.

"First Principles" (AMRAP - Rounds and Reps)

12:00 AMRAP

3 Bar Facing Burpees

5 Thrusters

7 Toe to Bar

Barbell: (Rx 95/65, S 75/55)
--

Goal: 8-11 Rounds

Primary Objective: Complete each round in under 90 seconds

Secondary Objective: Unbroken reps across

Stimulus: Upper Body Density / Quick Transitions

RPE : 8/10

Mobility

PRVN Recovery #2

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

Page 31 of 759

Workout of the day

Announcements

HomeGrown AthletX - Legends

Metcon (No Measure)

Announcements

HomeGrown AthletX - Functional Fitness

Bodyheat and Mobility: (4-6 min)

General Prep: (5-7 min)

Specific Prep (5-7min)

Deadlift (Every 3:00 x 6 Sets Set 1: 5 Reps @ 75% Set 2: 3 Reps @ 85% Set 3: 1 Reps @ 90% Set 4: 5 Reps @ 80% Set 5: 3 Reps @ 85% Set 6: 1 Rep @ 95%+)

"The Cave and Beyond" (AMRAP - Rounds and Reps)

Announcements

HomeGrown AthletX - Legends

Metcon (No Measure)

Announcements

HomeGrown AthletX - Functional Fitness

General Prep: (6-8 min)

Specific Prep / Primer (4-5 minutes)

"The Philosophers Journey" (4 Rounds for calories)

Optional Accessories (Checkmark)

Announcements

HomeGrown AthletX - HGX-FIT

A: Bench Press (12 min to build to a heavy 1rep)

B: Metcon (No Measure)

Announcements

HomeGrown AthletX - Functional Fitness

Body Heat + Mobility (4-6 min)

General Prep (4-6 min)

Specific Prep (8-10 min)

Strength Superset (8 Rounds for weight)

"First Principles" (AMRAP - Rounds and Reps)

Mobility

Deadlift (Every 3:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 85%
Set 3: 1 Reps @ 90%
Set 4: 5 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 95%+)