December 22, 2022 - No Comments! Legends – Thu, Dec 22 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Legends Metcon (No Measure) A. Warm up 500m Walk B: CARs Buy in 800m Walk (BuildingS) 12-Burpees 25-Air Squat 25-KB Deadlifts 25 Banded Face Pulls 25-Banded Pull Downs 25 Plate Hops or Rapid Step Ups 25 Knees To Chest 25 DB Hammer Curls Buy out 800m Walk (Buildings)
December 22, 2022 - No Comments! Functional Fitness – Thu, Dec 22 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm Up (No Measure) 2-3 Rounds, For Quality :30 Row 8 Dual KB Sumo Deadlift High P ull *ligh t 8 Tall Weighted Si t-Up :30 Bike 10/10 Pendulum Lunges 6 Inchworm to Hol low :30 Ski B: Metcon (No Measure) Midline Work 15:00 Running Clock to Complete 5 Sets 3/3 DB/KB Turkish Get-Up 200ft Farmers Carry + 100ft Dual KB Front Rack Carry *unbroken R: as needed b/s *large rig is 50ft down 50ft back C: Metcon (No Measure) Conditioning "Mr. Heckles" 15:00 EMOM min 1: Cal Row, Ski or Bike min 2: Cal Row, Ski or Bike min 3: Rest min 4: DU min 5: Rest *use two different machines
December 22, 2022 - No Comments! HGX-FIT – Thu, Dec 22 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - HGX-FIT Partner WOD (No Measure) 4000m Ski erg 100 Push-ups 100 BB hang clean and jerk or shoulder to ovhd 2500m Ski erg 100 BB Reverse curls 100 BB Bicep curls 100 BB Yates rows 4000m Ski erg
December 21, 2022 - No Comments! Functional Fitness – Wed, Dec 21 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm Up (No Measure) 3 Rounds for Quality 1:00 Bike 25/25ft Quadruped Crawl Slow Deliberate 7/7 KB Windmills 15 Banded Face Pulls :10 Chin Over Bar Hold B: Weightlifitng complex (Weight) 10:00 EMOM, For Load 2 Push Jerk + 1 Split Jerk start @ 60% of limiter *Record heaviest load C: Metcon (Time) "Bruce Willis" For Time 75/60 Strict Pull-Ups Every 2:00 Complete 10 Dual DB Bench Press (Rx50/35, S 40/25) *Bench Press starts at 2:00 mark, not at 0:00 *If limited equipment DB floor press
December 20, 2022 - No Comments! HGX-FIT – Tue, Dec 20 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - HGX-FIT Metcon (No Measure) 25-20-15-10-5 Calories on rower/ski DB Arnold press Bench press (135/95) Box jumps ----- Rest as needed ----- Shoulder accessories 2.5#/5# plates 3 rounds - 12-15 reps "A, Y, W" Poliquin raises
December 20, 2022 - No Comments! Legends – Tue, Dec 20 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Legends Metcon (Time) A. Warm up /CARs B. Balance Work WOD 1200m Row/Erg Then: 4 Rounds for Time 5 Dball Slams 10 Ring Rows 15 Box Step Ups 20 Ring Rows 25 Push Ups 50m Farmers Carry DB or KB (challenging weight)
December 20, 2022 - No Comments! Functional Fitness – Tue, Dec 20 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm Up (No Measure) 2 Sets 10 PVC Pass-Throughs 5/5 PVC Around the Worlds 10 PVC Thoracic Extension 10 alt PVC Pipe Standing Thoracic Rotations :15 Dead-Hang + :15 Active Hang 10 Alternating V-Ups B: Warm Up (No Measure) Snatch Warm-Up (10:00 or Less) (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: Snatch complex (Weight) 10:00 EMOM, For Load 2 Hang Power Snatch + 1 Hang Squat Snatch start @ 60% of limiter * Record heaviest load D: Metcon (4 Rounds for time) "Mrs. Bing" Every 5:00 for 20:00 200m Run (14/11 cal bike) 12 Toe to Bar 8 Lateral Burpees over the Bar 12 Hang Power Snatch (Rx 75/55, S 65/45) 8 Lateral Burpees over the Bar Goal: ~3:00-3:30/Round
December 19, 2022 - No Comments! Functional Fitness – Mon, Dec 19 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm Up (No Measure) 3 Sets for Quality 1:00 Cal Row or Cal Bike 10 Air Squats 50/50ft SA Bottoms Up KB Waiters Walk 20 Bear Plank Shoulder Taps 10 Bent Over Trap 3 Rais es B: Metcon (Time) "Dr. Drake Ramoray" For Time: 15/12 Cal Row or ski or 12/9 cal bike 14 Single Arm Dumbbell C&J (Rx50/35, S 40/25) 50 Wall ball (Rx 20/14, S 16/12) 15/12 Cal Row or ski or 12/9 cal bike 14 Single Arm Dumbbell C&J 40 Wall ball 15/12 Cal Row or ski or 12/9 cal bike 14 Single Arm Dumbbell C&J 30 Wall ball 15/12 Cal Row or ski or 12/9 cal bike 14 Single Arm Dumbbell C&J 20 Wall ball 15/12 Cal Row or ski or 12/9 cal bike 14 Single Arm Dumbbell C&J 10 Wall ball *alternate arms on db c&Jevery 7 reps Time Domain 16:00-20:00 Time Cap: 30:00 C: Mobility (No Measure) 5/5 Active Pigeon Stretch :30sec Childs Pose 10/10 Side Lying Thoracic Rotations 10/10 Supine Lumbar Rotation Stretch
December 18, 2022 - No Comments! HGX-FIT – Sun, Dec 18 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - HGX-FIT Chipper challenge (No Measure) With an empty BB (45/35) How long can you hang on?? 50 Hang clean 50 Push press (shoulder to ovhd) 50 Bicep curls 50 Front squats 50 Reverse curls 50 Thrusters ----- Rest 5min or less ----- 100 Alt single leg TTB (scale above waist)
December 17, 2022 - No Comments! Functional Fitness – Sat, Dec 17 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm Up (No Measure) 2-3 Sets 1:00 Row or Bike 10 Alternating Step-Ups :15 Supine Grip Dead-Hang + :15sec Active Hang 20 Banded Face Pulls 8 Bar Kip Swings B: Ring MU skills/drills (Ring Muscle-Up Progressions -Top of Dip Support -Lower to Bottom of Dip -Bottom of Dip Hold -False Grip Muscle Up Ring Row Transition -Toenail Spot Ring Muscle-Up -Seated Banded Ring Muscle-Up -Box Transition Ring Muscle-Up ) C: Metcon (Time) “8 Days of Fitness” 1-Devils Press (Rx50/35, S 40/25) 2- Push-Up Renegade Row 3- Ring Muscle-Ups 400m Run (A: Bike 27/22 cal) 5- Burpee Box Jump Overs 24/20'' 6- Dual DB Step-Overs (Rx24/20, S 20/16″) 7- Strict Pull-Ups 800m Row or Ski
