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 - HGX-FIT

A: Bench Press (Every 1:30 for 9min
5 reps at 80-85% of last week 3RM)

B: Metcon (No Measure)

4 sets

8 DB pullovers (heavy)

8/8 DB bent over rows (heavy)

Rest 2min

Medball push-ups (As a class)

EMOM 16min

1. Close grip

2. Offset

3. Feet

4. Rest

C: Midline (No Measure)

Weighted sit-ups/GHD

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 Sets, For Quality:

20/20 Lateral Banded Monster Walk Steps

10 Banded Air Squats

5/5 Banded Glute Bridge Marches

AA: Warm-up (No Measure)

Primer

3 Sets, For Quality

5 Inch Worms

10 Box Jumps

6 Barbell Hang Muscle Cleans, 45/35lb empty bar

6 Barbell Front Rack Lunges, 45/35lb empty bar

Back Squat (Take 12:00 to Build to a Heavy 4 rep Back Squat
then complete:
Every 2:00 minutes for 8:00 minutes
4 Back Squats @ 80% + 4 Overspeed Vertical Jumps )

C: Metcon (4 Rounds for reps)

“Arsenal”

2:00 minutes on : 1:00 minute off, 4 sets:

16 Alt Barbell Front Rack Lunge (Rx 115/75, S 95/65)

10 Hang Power Cleans

*In remaining time, accumulate max

Lateral Burpees Over Barbell

Score: Total Burpee Reps

Primary Objective: Burpee Speed. Aiming for 10 reps plus

Secondary Objective: Unbroken on Barbell each round

RPE: 8/10 RPE

D: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

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

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 KB Windmill

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Gymnastic Skills (Rope Climb Drills and Progression
Handstand Walk Skills and Drills )

C: Metcon (No Measure)

“Limo Driver”

Every 3:00 for 15:00

50ft Handstand Walk

3/2 Rope Climbs

Alternate Version #1

Every 3:00 for 15:00

5 Wall Walks

15 Supinated Inverted Rows

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 Sets, For Quality

5/5 World's Greatest Stretch

10 Bootstrap Squats

12 Prone Y Raises , Light Load

5 Yoga Push-Ups

B: Metcon (AMRAP - Rounds and Reps)

“Harry and Lloyd”

20:00 AMRAP, w/partner

20 Bench Press (Rx135/95, S 115/75)

21/15 Cal Row or Ski or 15/11 Cal Bike

100ft KB/DB Farmers Carry (Rx70/50, S 60/40)

Work can be split and partitioned any way

C: Recovery (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

1:00 Seated Straddle Stretch

1:00 Saddle Pose

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 Rounds

:30/:30 Quad Foam Rolling

:30/:30 Elevated Pigeon Stretc h

:30/:30 Banded Bully Stret ch

3 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

*Barbell Complex*

5/5 Single Leg Box Jumps or Single Leg Vertical Jump

AA: Warm-up (No Measure)

*Barbell Complex*

5 Barbell RDLs

5 Barbell Hang Muscle Cleans

5 Barbell Tall Cleans

5 Barbell Strict Presses

Load: 45/35lb / 20/15kg

B: Weightlifitng complex (Weight)

Every 2:30 minutes, 5 Sets, Complete the following:

1 Clean Pull + 2 Hang Cleans + 1 Push Press + 1 Push Jerk

Starting @ 75% of 1rm thruster and build to a heavy complex for the day

C: Metcon (Time)

“Petey Bird”

For Time:

5 Rounds, For Time:

15 Pull-Ups (A: 15 Jumping Pull-Ups)

9 Power Clean and Jerk (Rx135/95, S 115/75)

Goal: 6:00-10:00 minutes

Time Cap: 12 minutes

Primary Objective: sub 8:00 minutes.

Secondary Objective: Focus on the movement that you need to work on. Make that a priority to produce larger sets or unbroken.

RPE: 8/10

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 - Legends

A: Metcon (No Measure)

A. 800m Walk

B. CARs

20 Minute AMRAP

21 Box Step Overs

15 Dumbbell Hang Power Clean

9 Push Ups

6 Banded Face Pulls

3 Air Squats

1 KB Farmers Carry 100m