20Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (8min to build to a heavy 5)
B: Yates rows (8min to build to a heavy 5)
C: Bent Over Row (8min to build to a heavy 5)
D: Metcon (No Measure)
3 sets: 5min
8/8 DB Gorilla rows (50/35)
8 BB weighted bicep curls
***
3 sets: 5min
8/8 DB Renegade rows
8 BB weighted reverse curls
***
3 sets: 5min
12 Banded tall kneeling lat pulls
10 BB weighted drag curls
***
3 sets: 5min
12 Banded seated rows
10/10 Seated single arm preacher curls
19Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
Body Heat, Mobility, Activation (5 min)
2:00 Row
:20/:20 Scorpion Stretch
:30 Puppy Dog Pose
:30 Saddle Pose
General Prep: (6-8 min)
2 Sets: For Quality
9/7 Calorie Row
12 Bear Plank Shoulder Taps
12 Alternating Box Step-Ups
6 Inchworm Push-Ups
:30 Jump Rope Practice
Specific Prep (6-8 min)
Build to working weights on the Bench Press and the Dumbbell Step-Ups
–
Complete 1 Round @ Working Weights
9/7 Calorie Row Bike or Ski
15 Double Unders
6 Dumbbell Step-Ups
6 Bench Press
"Neon Uprising" (AMRAP - Reps)
Teams of 4 or 5, Each Athlete Starting on a Different Station
20:00 AMRAP
Station 1: 20/16 Cal Row Ski or 14/11 Cal Bike
Station 2: Max Double Unders
Station 3: Max Dual Dumbbell Box Step-Ups
Station 4: Max Bench Press
Station 5: Rest (Teams of 5) or Transition ( Teams of 4)
Barbell: (Rx135/95, S 115/75)
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
Rotate Stations when the athlete on Station 1 Completes the Row
--
"Neon Uprising" is a team-based, rotating station workout that combines aerobic power, skill work, lower body stamina, and upper body strength. Athletes rotate stations based on the completion of the rowing calories, creating a blend of pacing, max-effort scoring, and active recovery depending on the movement.
Goal : Maximize reps (or calories) at each working station
Stimulus: Aerobic power, stamina under fatigue, muscular endurance
RPE: 7.5–8.5/10
Focus: Consistent effort at each station, quick transitions, and smooth coordination across the team
Key focus areas:
Manage effort on the row—strong but sustainable to give teammates consistent work/rest cycles
Stay composed on high-skill and high-rep stations (Double Unders, Box Step-Ups)
Control breathing and tension during strength stations (Bench Press)
18Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
Quick Member Survey
https://forms.gle/xTpDzFGpuVHBLtYA8
HomeGrown AthletX - Functional Fitness
General Prep (8min)
8:00 EMOM
Minute 1: Cardio of Choice
Minute 2: :20/:20 World's Greatest Stretch
Minute 3: 10/10 Hand to Hand Wrist Circles + Puppy Dog Pose in Remaining Time
Minute 4: 5/5 Single Arm Dumbbell Upright Row + 5/5 Dumbbell Strict Press @ Light Warm-Up Loads
Specific Prep (4-6min)
Go Over Wall Balls
Then Tackle 1 Set of 10 Reps
Go over the Hang Clean and Jerk
Perform 5/5 @ light load
Then 5/5 @ working loads
Tackle 10 Abmat Sit-Ups Focusing on Compression of the midline.
–
1 Round
10 Wall Balls
5/5 Dumbbell Hang Clean and Jerk
10 Abmat Sit-Ups
Specific Barbell Prep + Get to Working Loads (8-10 minutes)
Perform 2 Cycles, Adding Loads
- Clean Pull
- Hang Power Clean
- Front Squat
- Split Jerk
- Hang Squat Clean
- Split Jerk
–
Then work up to starting load for the complex today.
Clean and Jerk (Squat Clean & Jerk Complex
Every 3:00 x 5 Sets
1 Hang Squat Clean
1 Squat Clean
2 Jerks
Start @ 75% and Build to a Heavy for the Day
This complex is meant to be done unbroken
)
--
% of Clean and Jerk
Stimulus: Power + Speed 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: 8/10 The complex should get a little breathy today.
Key focus areas:
Quality Set-Up, Chest Tall, Belly Tight
Front Rack Positions and the Vertical Dip and Drive
Modifications:
Move to Hang Power Variations
Use a Push Jerk or Push Press for Overhead if the Split Jerk is not technically sound.
"Chrono Shift" (AMRAP - Rounds and Reps)
10:00 AMRAP
30 Wall Balls
10/10 Single Arm Dumbell Hang Clean and Jerk
30 Abmat Sit-Ups
Dumbbell: (Rx50/35, S 40/25)
Wall Ball: (Rx 20/14, S 16/12)
--
Coaching Notes, Strategy, and Goals
"Chrono Shift" is a grindy, midline-heavy AMRAP that combines wall ball stamina, unilateral dumbbell cycling, and core endurance. The workout demands steady pacing, controlled breathing, and smart partitioning to avoid major drop-offs across the 10-minute window. The goal is to move with consistency, minimize transition time, and stay composed during the bigger wall ball and sit-up sets.
Goal: 3+ Rounds
Stimulus: Aerobic stamina, midline endurance, and muscular fatigue management
RPE : 8/10
Primary Objective: Maintain as close to 3:00 a round as possible
Secondary Objective : Pick-Up the pace in the final 2:00
Key focus areas:
Manage breathing and leg fatigue on wall balls early
Stay crisp and technical on the dumbbell to avoid grip and shoulder blow-up
Treat sit-ups as fast but controlled movement, not a full recovery
18Apr
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)
Burpee row/ski game
*Dallas kb around the world
PVC:
Pass through
Around the world
Prayer stretch
Thoracic twist
Hang Power Snatch (5x3)
Dallas 6/6 single arm hang db snatch
db/kb overhead hold :30/side
AMRAP (AMRAP - Rounds and Reps)
10 single db box step over/Dallas 5 u-turns
10 alternating db snatch
1 farmer's carry
5 cals bike
17Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every 1min for 5min
5 reps starting at 88-90%
)
Yates rows (Every 1min for 5min
5 reps at 88-90%
)
C: Metcon (No Measure)
3 sets
8/8 DBs Gorilla rows
8 DBs Standing bicep curls
8/8 DBs Bent over rows
8 DBs Standing hammer curls
***
3 sets
8 DBs Zottman curls (tempo 3.1.3.1)
8 BB Drag curls (tempo 2.1.2.1)
17Apr
Announcements
STRONGFIRST OPEN DAY | FREE COMMUNITY WORKSHOPS + PRACTICE | SAT, 17 MAY 2025
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
120 DBs Shoulder to overhead
120 KB swings
***
250M weighted farmers carry (Dealers choice)
120 DBs Hammer curls
250M weighted farmers carry (Dealers choice)