Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 35

15 Cal on ski erg

15 KB goblet squats

15 KB Russian swings

15 Cal on ski erg

Rest 1min

B: Metcon (No Measure)

Tabata - "Kabata"

Core: 20 sec Abmat + 10 sec Russian twist

Abmat situps

Russian twist with Abmat

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Legends

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A: Metcon (AMRAP - Rounds and Reps)

A. Warm up + 500m Walk

B. Light CARs

C. Kettlebell Dead Stop Swings (For Form)

WOD Partner, You Go I Go

20 Minute AMRAP

1 Speed Ladder (Forward/Backward)

2 Box Step Overs

3 Push Ups

4 Ring Rows

5 Plate Hops

6 Ring Rows

7 Burpees (Floor or Box)

8 Plate Hops

9 Wall Ball Toss (Over the rig)

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike

10 Deep Lunge Mountain Cliimbers

6/6 Single Arm KB Arnolds Press

50/50ft Single Arm KB Overhead Carry

Specific Barbell Prep

3 Sets

3 Jerk Drives

3 Push Press

3 Push Jerk w/1sec Pause in Catch

B: Strength

Push Press + Push Jerk

Every 3:00 for 15:00

3+5

Starting @ 75% of 1RM Push Press

*Record heaviest set

C: Metcon (Time)

"Handcuffed Lightning"

For Time

21-15-9

Strict Handstand Push-Up

Line Facing Burpees

Cal Row Ski or Bike or 200m Run

Time Domain: 7:00-10:00

Time Cap: 15:00

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets

10 PVC Passthroughs

10 PVC Around the Worlds

5/5 PVC Pipe Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Goblet Squats

Snatch Specific Barbell Prep

3 Sets, For Absolute Quality

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch Balance

5 Hang Squat Snatch

B: Metcon (No Measure)

"Impossible is Nothing"

20:00 EMOM

min 1: 3 Hang Squat Snatch @ 70%+

min 2: 12 Dual DB Front Squat (R+50/35, Rx 40/25)

min 3: 15 Chest to Bar Pull-Ups

min 4: Rest

C: Back Squat

20RM Back squat @ 5-10# heavier than last week

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Happy Sunday
250M run

30 DB alt snatch (50/35)

30 Box step ups (24/20")

500M run

30/30 SA DB floor press

30 Russian twists

750M run

30 Box jumps

30 SA alt devil press

1000M run

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Medball Partner Warm-Up

Complete For Quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (Time)

"Sandlot"

For Time

1000 Run (Sub 75/50 Cal Bike)

100 American KBS (R+53/35, Rx44/26)

100 Lateral Burpee Over Partner

20 Rope Climbs 15ft

17:00-22:00

Time Cap: 25:00

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

8 Behind the Neck Strict Press

50ft OH Barbell Carry

6 Back Squats

4 Barbell Squat Jumps

50ft OH Barbell Carry

B: Push Press

Every 2:00 for 8:00

8 @ 60%

6 @ 65%

6 @ 70%

Max Rep @ 75% (Cap of 12 Reps)

^Record max reps (12) at 75%

C: Metcon (3 Rounds for reps)

Barbell conditioning/cycling
"Ham Porter"

3 Sets

4:00 AMRAP

1-2-3-4-5…

Power Cleans

Front Squats

Push Jerks

30 Double Unders Each Set

R: 2:00 b/amraps

Load: (R+155/105, Rx125/85), (R+185/125, Rx155/105), (R+205/145, Rx165/115)

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets
1:00 Row, R1: Easy, R2: Hard

200m Run, R1: Easy, R2: Hard

20 Bear Plank Shoulder Taps

6/6 Single Arm Ring Rows

:10sec Supine Grip Chin over Bar Hold

B: Metcon (No Measure)

Body building
Every 3:00 for 9:00

6-4-2 KB/DB Renegade Row + Gorilla Row

12 Dual DB Bicep Curls

C: Metcon (10 Rounds for distance)

"Benny the Jet"

10 Sets

1:30 AMRAP

4 Shuttle Runs (12.5m/12.5m)

-Max Distance Row Ski or Bike

1:30 Rest

D: Metcon (No Measure)

Accessories - Optional
Core Focused Accessories

5 Sets, For Quality

20 Alt V-Ups

12 Plank w/Alt Leg Lift + Arm Lift

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3rds

8-6-4-2

Renegade rows+Gorilla rows

12 DB bicep curls

----

Rest 3min

----

20rds

1 DB Power C&J

2 DB burpee stand

3 Toes to bar

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Legends

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A: Metcon (AMRAP - Rounds and Reps)

A. Warm up and CARS

B. Dual Dumbbell Bent Over Rows

C. WOD 20 Min AMRAP

Buy In 500m Quick Walk or Jog

10 Push Ups

10 Ring Rows (Jumping Pull Ups)

10 Jump Squats

10 Seated knees to chest (on the box)

10 PVC Good Mornings