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 Row Easy
5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)
5/5 SA SL Cross-Body RDL 21x1 Tempo
5/5 Single Arm KB Push Press
10 Deep Lunge Mountain Climbers

B: Deadlift (10:00 Clock to Establish
10RM TnG Deadlift )

C: "Macho Man"  (AMRAP - Rounds)

EMOM, Until Failure

3 Power Cleans

3 Front Squats

3 Push Jerks

(Rx 185/125, S 155/105)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Time cap: 40min

Ski erg 500-750-1000-750-500

Between each round complete the following

10 Pendlay rows 135/105

10 Yates rows 115/85

10/10 KB bent over rows 70/53

----Rest 3min---

Remaining time - Plank touches

3 sets for max effort

Rest b/t sets is :30sec

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 Row 
6 Inchworm Push-Ups 
10 Goblet Cossack Squat 
:30sec KB Dead-Bug 
8 Scap Pull-Ups 
10 Alt V-Ups

B: Toes-To-Bar (Toe to Bar Technique and Efficiency Tips )

Metcon (AMRAP - Rounds)

"Bandit"

20:00 EMOM Capacity Test

min 1: 16/13 Cal Row or Ski or 11/8 cal Bike

min 2: 20 Wall Balls (Rx 20/14, S 16/12)

min 3: 15 Toe to Bar

min 4: 50ft Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 500m Walk

B: CARs

WOD

Buy-in 400m Row/Erg

15Burpees

15 Ring Rows

15 Knees to chest (from box) or Sit-ups

15 Banded Pull Downs

15 Box Step Ups

15 KB Deadlifts

Buy-out 400m Row/Erg

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets for Quality 
50/50ft Suitcase Carry 
5 Seated Box Jumps 
*increase height each set to box for both step-ups and box jumps 
20 Bear Plank Shoulder Taps 
10 Bent Over Trap 3 Raises

B: Push Press (Take 10:00 to Establish a 5RM Push Press )

C: Metcon (Time)

"Carrying JT"

21-15-9

Handstand Push-Ups

100ft Farmers Carry (Rx50/35, S 40/25)

Ring Dips

100ft Farmers Carry

Push-Ups

100ft Farmers Carry

***Rx = HSPU

Time Domain: 10:00-15:00

Time Cap: 18:00

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

A: EMOM 20 (No Measure)

Odd - 2 Heavy bench press at 85-90% of 1RM

Even - 40' Sandbag carry 150/100

B: Metcon (No Measure)

EMOM 20

DB Hammer curls

DB Tricep ext (behind the neck)

BB "21"

Diamond push-ups

***Work for :45-50 sec

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (AMRAP - Rounds and Reps)

A. Warm up /CARs

B. Balance Work

WOD

20 Minute Partner AMRAP (You go/I go)

250m Partner Medicine Ball Carry

10 Wall Balls (you go/I go)

10 Air Squats (you go/I go)

10 Ball Slams (you go/I go)

10 Ring Rows (you go/I go)

4 Speed Ladder (Forward, back, left facing, right facing, you go/I go)

Repeat for 20 Minutes

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds
1:00 Bike or Run
6 Inchworm Push-Ups
8 Bulgarian Ring Rows
6 Strict Knee to Elbows
10 Dual DB Poliquin Raises

B: Rope Climb Skill Work (Rope Climb Technique )

C: Metcon (Time)

"Spidey"

For Time

1 Mile Run

10 Wall Walks

100 Double Unders (A: 200 single unders)

50 Pull-Ups

2000/1600m Row or Ski or 120/84 cal Bike

10 Wall Walks

100 Double Unders

10 Rope Climbs

Time Domain: 20:00-30:00

Time Cap: 40:00

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 Row Easy
5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)
5/5 SA SL Cross-Body RDL 21x1 Tempo
5/5 Single Arm KB Push Press
10 Deep Lunge Mountain Climbers

B: Back Squat (Take 10:00
20RM Back Squat )

C: Metcon (Time)

"Lightning McQueen"

For Time

10-9-8-7-6-5-4-3-2-1

Thrusters (Rx 95/65, S 75/55)

Bar Facing Burpees

Time Domain: 7:00-10:00

Time Cap: 12:00

* The goal today is to hit unbroken sets

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

A: Conditioning (No Measure)

50 DB burpee stand 50/35

40 DB power cleans

30 DB shoulder to overhead

20 DB clean and jerk

10 DB thrusters

----

Rest 3min

----

Supersets: 3 sets

Off the rig - empty BB

10 BB rows (pronate grip)

10 BB rows (supinated grip)

20+20 BB reverse curl+shoulder to overhead (do not drop BB)

Rest as needed b/t sets