Workout of the day

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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

Register here:

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

100 seated knee raises (I GO - YOU GO)

***

Together:

200M Farmers carry (high/low)

20 Hammer curls

200M Farmers carry (front rack)

20 Zottman curls

200M Farmers carry (suitcase)

20 shoulder to overhead

***

100 seated knee raises

Announcements

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

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

Register here:

StrongFirst OPEN DAY Workshop | San Carlos, CA, USA

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Body Heat + Mobility (4-6 min)

2:00 Row

—

:20/:20 PVC Pipe Front Rack Stretch

:30 Extended Plank Reverse Bridge

:20/:20 Active Pigeon Stretch

:30 Down Dog Toe Touch

General Prep (5-7 minutes)

2 Sets: For Quality

9/7 Calorie Row

5 Romanian Deadlifts

5 Tall Muscle Clean

:20 Behind The Neck Elbow Punch Throughs

5 Barbell Good Mornings

5 Front Squats

Specific Barbell Prep (8-10 minutes)

1 Round with Empty Barbell

3 Position Muscle Clean

3 Position Hang Power Clean

2 Position Hang Squat Clean

- Add More Weight -

3-4 Sets Building towards 70%

Power Clean + Hang Squat Clean

Clean (Every 2:00 x 5 Sets
Power Clean + Hang Squat Clean

Complete @ 70-80% of 1RM Clean)

-

The focus here is on the technical capacity of the clean and really working to reinforce quality extension through the third pull. Focus on quick feet into the catch with a solid front rack position for Power Clean, then work to reinforce the same technical points moving into the Hang Squat Clean with a little more speed and movement into the catch.

Stimulus: Power and Speed Strength

RPE: 6/10 This should be more focused on feeling snappy and creating technical proficiency before really progressing loads.

Key focus areas:

Keeping the bar close and maintaining a quality front rack position in the catch.

Smooth off the floor and speed through the hips

Modifications:

Consider moving to Hang Power Cleans and Front Squats to develop the clean and then progress the positions in the Front Rack.

If needed move to Dumbbell Cleans for those really limited in the Front Rack positions.

"Bend and Snap" (6 Rounds for time)

Every 3:00 x 4 Sets

15/12 Cal Row or Ski or 12/9 Cal Bike

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

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

Goal: Complete each set in under 2:00 minutes

Cap: 2:30 / set

Stimulus : Barbell Cycling / Lactate Endurance

RPE : 8/10

Announcements

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

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Shoulder Press (EMOM for 5min
8 reps at 70-72% of 1RM)

B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)

C: Metcon (No Measure)

2 sets

10/10/10/10

Angle delt raise/front delt raise/Arnold press/banded face pulls

***

3 sets

8 DBs skull crushers (45 degree angle)

8 Plate tricep ext (behind the neck)

100M Plate ovhd carry

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

General Prep (6-8 minutes) 

2 Sets: For Quality

200m Run

:20 Wall Lean March

2 Wall Wall Walks + 20 sec Nose to Wall Handstand Hold

15 Air Squats

–

Then get to working loads for Wall Balls and perform 8-10 reps.

"The Myth of Sisyphus" (Time)

5 Rounds for Time

500m Run

30 Wall Balls

50ft Handstand Walk

Medball: (Rx 20/14, S 16/12)
--

"The Myth of Sisyphus" is a longer, grind-style conditioning workout that combines aerobic capacity, stamina, and gymnastics skill. The combination of sustained running, large wall ball sets, and technical handstand walking will require athletes to balance consistent pacing with sharp focus under fatigue.

Goal: 25-35 minutes

Time Cap : 40:00

Stimulus: Aerobic endurance, muscular stamina, midline control, and gymnastics under fatigue

RPE: 8/10

Focus: Sustainable pacing on the run, efficient and manageable wall ball sets, composed and deliberate handstand walks

Key focus areas:

Control heart rate through steady, aerobic running

Manage wall ball sets to avoid shoulder and breathing fatigue

Stay composed on the handstand walk with quick resets if needed

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Child's Pose

Announcements

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

Quick Member Survey

https://forms.gle/xTpDzFGpuVHBLtYA8

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Partner wall ball movements

Push Press (5x5
3 over/unders after each set)

20 Min Partner Workout (No Measure)

12 rounds (6 each)

5 seated db press

7 jumping pull-ups or ring rows

9 goblet box squats (Dallas double kb swings)

Partner 1 completes full round

When 12 rounds are left, go for as many calories on the machine as possible!

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, Activation (5 min)

2:00 Row

:20/:20 Scorpion Stretch

:30 Puppy Dog Pose

:30 Saddle Pose

General Prep (6-8min)

2 Sets:

6 Inchworm Push-Ups

8 Scapular Pull-Ups

6/6 Single Arm Ring Rows

8 Russian Kettlebell Swings

6 American Kettlebell Swings

Kettlebell @ Warm-Up Loading

Specific Prep (6-8 min) 

Spend 3-5 minutes going through Handstand Push-Ups and Strict Pull-Ups, warming up to your level for the day.

—

Then

3 Strict Handstand Push-Ups

4 Strict Pull-Ups or Variation

5 American Kettlebell Swings @ Working Loads

"Virtues in Motion" (Calories)

20:00 AMRAP, With a Partner

12 Rounds (Total)

5 Strict Handstand Push-Ups

7/5 Strict Pull-Ups

9 American Kettlebell Swings

--

Max Calorie Row in the Remaining Time

Kettlebell: (Rx70/53, S 53/44)

Complete the 12 rounds with a partner, alternating full rounds.
--

"Virtues in Motion" is a partner-based stamina and strength workout that combines gymnastics control, kettlebell stamina, and rowing for max calories. Partners alternate full rounds, creating a cycle of intense work followed by short recovery. Success depends on fast, consistent rounds and aggressive calorie accumulation once the 12 rounds are complete.

Goal: Complete 50/40+ calories on the rower after finishing the 12 rounds

Primary Objective: Complete each round between 1:10–1:30

Secondary Objective: Maintain 18/14+ calories per minute during the row

Stimulus: Strict gymnastics endurance, grip and shoulder stamina, aerobic power

RPE: 8/10

Key focus areas:

Stay tight and efficient on strict HSPUs and pull-ups to avoid burnout

Move quickly through the kettlebell swings without redlining

Transition onto the rower immediately after finishing the 12 rounds

Mobility Prep

PRVN Yoga Flow #2

2 Rounds for Quality

:15sec Down Dog

:30sec Up Dog

15sec Down Dog

:30sec Tall Lunge (right)

:30sec Half Kneeling Hamstring Stretch (right)

:15sec Down Dog

:30sec Tall Lunge (left)

:30sec Half Kneeling Hamstring Stretch (left)