18Apr
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
StrongFirst Workshop May 20th
HomeGrown AthletX - Legends
Metcon (No Measure)
A. Warm Up CARs/Balance
B. Strength/Technique RKBs Dead Stop
C. WOD AMRAP 20
Buy-in 500m Row/Erg
10 Wall Balls
10 Banded Pull Downs
10 Burpees To Box or floor
10 Dball Slams
10 Air Squats
10 Hurdle Side Step overs
18Apr
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
StrongFirst Workshop May 20th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
200m Run
10 Deep Lunge Mountain Climbers
10 Prone Y, T, W
5/5 Archer Ring Row
10 Hollow Rocks
B: Gymnastic Skills (RingMuscle-Up Skill Day
-Ring Row Muscle-Up Transition
-Toenail Spot Muscle-Up
-Banded Ring Muscle-Up (Strict + Kipping)
-Box Transition Muscle-Up
-Kip Swing Ring Pull-Up
-Ring Swing (Low an d High Ring Drils) )
Metcon (Time)
"Text 911"
4 Rounds for Time
400m Run (SUB 27/22 Cal Bike)
25 V-Ups
9/7 Ring Muscle-Ups (A:15 Chest to Bar Pull-Ups)
Rest 3:00 minutes between sets
Time Domain: 3:00-4:00 / Set
Time Cap: 5:00 / Set
Running Time Cap: 30:00 minutes
D: Accessories (8:00 AMRAP
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB/DB Front Rack Wall Sit )
18Apr
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
StrongFirst Workshop May 20th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 Rds
750M Row/Ski
10 DB's Floor press 50/35
15 KB Russian swings 53/35
20 DB's RDL
17Apr
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
StrongFirst Workshop May 20th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
:30 Machine Choice
5/5 World's Greatest Stretch
5/5 Archer Ring Push-Ups
8 Kettlebell Sumo Deadlift High Pulls
:30 Kettlebell Dead-Bugs
B: Deadlift (Deadstop Deadlift (Heavy Session)
Every 3:00 minutes , 5 Sets
4 Reps @ 75%
4 Reps @ 80%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 87+% )
C: Metcon (Time)
"I Declare Bankruptcy"
For Time
3 Rounds
5 Wall Facing Handstand Push-Ups
10 Sumo Deadlift High Pull (Rx 75/55, S 65/45)
into...
3 Rounds
10 Strict Handstand Push-Ups
10 Sumo Deadlift High Pull (Rx 95/65, S 75/55)
Time Domain: 7:00-11:00 minutes
Time Cap: 12:00 minutes
Primary Objective: Complete eachroundin 4:30 or less
Secondary Objective: Complete each movement asunbroken sets
16Apr
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
StrongFirst Workshop May 20th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 rds
10 DB's floor press (50/35)
10 Ring Vups or Vups
10/10 SA DB hang high pull
10 Ring Vups or Vups
10/10 SA DB shoulder to ovhd
10 Ring Vups or Vups
10 Db's bent over rows
250M run
15Apr
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
StrongFirst Workshop May 20th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
:30 Cardio Choice
:15 Rest
:30 Cardio Choice
:15 Rest
:30 Cardio Choice
:15 Rest
Into
3 Sets
10 Alternating V-Ups
10 Kettlebell Deadlifts
10 Alternating Step-Ups
B: Metcon (Time)
"The Lorax"
10 Rounds ,For Time
15 GHD Sit-Ups (A: V-Ups)
15 Box Jumps (Rx24/20, S 20/16″)
15 American Kettlebell Swings (Rx53/35, S 44/26)
*To be completed with partner in leap frog pattern, alternating movements
Time Domain: 15:00-20:00
Time Cap: 25:00
C: Midline (No Measure)
3 Sets, For Quality
:20 Weighted Hollow Hold
Rest 20 seconds
::30/:30 Side Plank
Rest 20 seconds
:40 Weighted Forearm Plank
Rest 60 seconds