Announcements

Jan 1 open gym

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

6/ 6 Pistol Step-Dow ns

: 30 Pause Goblet Squat Ankle Mobil ity

6 Inchworm Push-U ps

5 Jumping Pull-Ups w/3sec eccentric

B: Front Rack Reverse Lunge (Weight)

Every 3:00 for 12:00

8/8 Reps @ 44-51% of Front Squat

*Record heaviest weight

C: Gymnastic Skills (Bar MU and Pistol progressions)

Bar Muscle-Up Progressio n

Pistol Progression

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

*Spend 10-15min

D: Metcon (AMRAP - Rounds and Reps)

9:00 AMRAP

4 Bar Muscle-up (A: burpee pull-up)

8 Strict Handstand Push-Ups (A: Dual DB Strict Press)

12 Alt Pistols (A: Shrimp Squat variation)

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

10 Incline bench press (70-75%) of 1RM

12 DB's incline bench press

12 BB rollouts (Add several small plates)

12 DB's incline flies

10 DB's bicep curls (same weight as flies)

10 BB skull crushers (use BB from rollouts)

***Rest 2min b/t rounds

***Take 5 min to build for working weight

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

15 Banded Goodmornings

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotation s

:15 Dead-Hang + :15 Active Hang

B: Warm-up (No Measure)

Snatch Warm-Up

(with PVC Pipe)

2-3 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

1-2 Sets For Absolute Quality

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Jerk

5 Hang Power Snatch

5 Overhead Squats

C: Power Snatch (Cluster sets)

Every 2:00 for 16:00

1.1.1.1.1, starting @ 65% of 1RM

R: 10 b/reps

*Record heaviest weight

D: Metcon (Time)

"Money Train"

For Time

50 Double Unders (A: 100 single unders)

15 Deadlifts

50 Double Unders

12 Deadlifts

50 Double Unders

9 Deadlifts

50 Double Unders

6 Deadlifts

50 Double Unders

3 Deadlifts

Load: (Rx 225/155, S 165/125)

Time Domain: 4:00-7:00

Time Cap: 12:00

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS

B KBs Deadlift Heavier 5x5

YEAR END TIME TRIAL 1,600M Row/Erg

WOD 20 Min AMRAP

50m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6 Compression Sit-Ups

8 Dual DB Romanian Deadlifts

10/ 10 Paloff Press

1 Wall Walk + 10 Shoulder Taps

B: Gymnastic Skills (Handstand Walk Skills and Drills )

C: Metcon (Time)

"Trading Places"

For Time

50m Dual DB Farmers Carry (Rx50/35, S 40/25) (outside 25m down 25m back)

800m Run (A: 54/44 cal Bike)

50 Dual DB Farmers Carry

60 GHD Sit-Ups (A: wt sit ups)

100ft Handstand Walk (50ft down, 50ft back) (10 wall walks)

40 Dual DB Step-Overs (Rx24/20, S 20/16″)

100ft Handstand Walk

20 Burpee Box Jump Overs

Time Domain: 20:00-27:00

Time Cap: 35:00

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Balance Work

C. WOD for time

800 Row/ Erg

20 Wall Balls

20 Box Step Ups

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

800m Row/Erg

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Buy-in: 2000m Ski erg

AMRAP 20

20 Vups

20 BB bicep curls

20 BB reverse curls

20 BB front rack alt lunges

20 Air squats

Cash-out:1000m Ski erg

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

1:00 Cardio Choice

10 Hollow Rocks

6/6 KB Halo s

7/7 KB Windmil l

50/50ft SA Bottoms Up KB Waiters Wal k

B: Bench Press (12-15 minute running clock)

4 Sets x 10 Reps @ 60%+

R: 2:00 b/s

*Record heaviest 10reps

C: Metcon (4 Rounds for time)

"Sunset Boulevard"

Every 4:00 for 16:00

25 American KBS (Rx53/35, S 44/26)

20 DB Renegade Rows (Rx50/35, S 40/25) (L arm row + R arm row = 2 reps)

15 DB Deficit Push-Ups

Time Per Set: 2:30-3:00

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

1:00 Row Easy

5x ( Pause Goblet Squat + 1 and 1/4 Goblet Squat )

5/5 SA SL Cross-Body RDL 21x1 Tempo

5/5 SA KB Thruster

10 Bar Kip Swings

10 Deep Lunge Mountain Climber s

B: Back Squat (15 Minute running clock)

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

R: 2:00-3:00 b/s

*Record 3rep at 85%

C: Metcon (5 Rounds for calories)

"About Time"

5 Sets, For Max Reps

2:00 AMRAP

15 Pull-Ups

15 Wall Balls (Rx 20/14, S 16/12)

Max Cal

R: 1:00 b/s

* Push the pace on the cals each set, Goal is to stay consistent throughout. Recommend to stay between 85-88% capacity. Avoid redline.

*Goal: 10-20 Calories

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

400m Run

---

2 Sets

5 Snatch High Pull (high hang)

5 Barbell Goodmornings

5 Behind the Neck Strict Press

5 Back Squats

5 Overhead Squats

8 Scap Pull-Ups

6 Kip Swings

6/6 Single Arm Ring Rows

B: Metcon (Time)

12 Days of Fitness

1 Wall Walk

200m Run

3 Strict Press

4 Overhead Squats

5 Burpees

6 Pull-Ups

7 Thrusters

8 Hang Power Cleans

9 Toe to Bar

10 Cal Row bike or Ski

11 Power Snatch

12 DU

Load: (Rx 95/65, S 75/55)