Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets, For Quality

:30 Wall Thoracic Extension

12 Alt V-Ups

10 Deep Lunge Mountain Climbers

8 Overhead Squats

6-8 Jumping Pull-Ups

B: Metcon (AMRAP - Reps)

5 Person Teams for Max Reps

"O'Doyle Rules!"

4 Rounds

min 1: GHD Sit-Ups

min 2: Burpee Box Jump Overs (Rx24/20, S 20/16″) min 3: Overhead Squats (Rx 75/55, S 65/45)

min 4: Burpee Pull-Ups

min 5: Rest

C: Metcon (No Measure)

Mobility

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2 Rounds for Quality

200m Run

:30/:30 Tall Kneeling Paloff Press Hol d

8 Romanian Deadlifts

6 No Dip Muscle Clean s

6 Barbell Strict Press

6 Jumping Back Squats

B: Metcon (Time)

"Billy Madison"

5 Rounds for Time

400m Run (27/22 Cal Bike)

21 Deadlifts

15 Hang Power Cleans

9 Push Jerks

Load: (Rx 115/75, S 95/65)

Time Domain: 20:00-25:00

Time Cap: 30:00

C: Metcon (No Measure)

Mobility

1:00/1:00 Elevated Pigeon Stretch

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pos e

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 Cardio Choice

6 Inchworm Push-Up s

8 Ring Rows

8 Ring V-Out s

10 Alt Step-Ups

B: Metcon (No Measure)

"The Bus Driver"

25:00 EMOM

min 1: 18/12 Row or Ski or 13/8 Cal Bike

min 2: 10 Single DB Step-Overs (Rx50/35, S 40/25)

min 3: 5 Strict Pull-Ups + 10 Push-Ups

min 4: 12.5/12.5m Single Arm OH Carry (Rx70/50, S 60/40)

min 5: 2/1 Rope Climbs

* Choose loads that allow for consistent movement and constant tension.

C: Metcon (No Measure)

Optional Accessories (Pulling Focus)

3 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (Time)

A. Warm up 500m Walk

B: CARs

WOD For Time

Buy-in 250m Walk/Jog

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

KB Deadlift

Box Steps Overs

Single Arm Bent Over Row (Bench Supported)

Air Squats

Knees to chest (from Box) Sit up scale

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

200m row/ski

50 push-ups

10 air squats

400m row/ski

40 push-ups

20 air squats

600m row/ski

30 push-ups

30 air squats

800m row/ski

20 push-ups

40 air squats

1000,m row/ski

10 push-ups

50 air squats

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality

:30 Jump Rope Practice

10-15 Banded Goodmorning s

25ft Low Crawling Lung e

8/8 Single Leg KB RD L

10 Lateral Box Crossover Step-Over s

B: Back Squat (10:00 EMOM
3 Reps @ Goal 20 Rep for Next Week )

C: Metcon (AMRAP - Rounds and Reps)

"Veronica Vaughn"

8:00 AMRAP

48 Double Unders (A: 96 single unders)

16 American KBS

16 Goblet Squat

Load: (Rx53/35, S 44/26)

~4 Rounds

* The goal today is to keep the movements unbroken.

D: Metcon (No Measure)

PRVN Mobility #3

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

Optional Accessories: Posterior Chain Emphasis

3 Sets, For Quality

8/8 Single Leg Romanian Deadlift

:30sec Sandbag Bear Hug Hold

12 Weighted Hip Extensions

R: as needed

HomeGrown AthletX - HGX-FIT

Metcon (Weight)

EMOM 40

8 Bench press 155/105

8 DB Pullovers 70/40

10 DB Flies

10 KB DL 53/35

10 DB Push-ups

----

Rest 5min

----

200 SL Alt Vups

HomeGrown AthletX - Legends

Metcon (Time)

A. Warm up /CARs

B. Balance Work

C. WOD For Time

25 Burpees

400m Row

25 Push Ups

400m Row

25 Air Squats

4oom Row

25 Ring Rows

400m Row

HomeGrown AthletX - Functional Fitness

Warm Up (No Measure)

3 Sets

1:00 Row as (:30 ez, :20 mod, :10 hrd)

2 Wall Walks + :10sec Nose to Wall HS Hold

12 Hollow Rocks

8 Bar Kip Swings

B: Handstand Walk (Handstand skills/drills and TTB)

C: "You Are Correct" (Time)

25/20 Cal Row or Ski 17/14 Cal Bike

50ft Handstand Walk (A: 5 wall walks)

15 Toe to Bar

50/40 Cal Row or Ski 35/28 cal bike

100ft Handstand Walk (A: 10 wall walks)

30 Toe to Bar

50/40 Cal Row or Ski 35/28 cal bike

50ft Handstand Walk

15 Toe to Bar

25/20 Cal Row or Ski 17/14 cal bike

**Rx - Handstand walk

Time Domain: 16:00-22:00

Time Cap: 30:00

D: Optional Accessories (No Measure)

3 Sets, For Quality

20 Weighted Russian Twists

1:00 Weighted Plank Hold

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets, For Quality

10 PVC Pass Throughs

10 PVC BTN Snatch Grip Pres s

10 Alt SA Kettlebell Swings

10 Goblet Squats

B: Push Press (Every 2:00 for 8:00
Set 1: 7 Reps @ 60%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 70% )

Record 3x5 at 70%

C: "T-T-T-TODAY, JUNIOR!" (Time)

9-7-5-5-7-9

Power Snatch

Thruster

Bar Facing Burpees

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

Time Domain: 9:00-11:00

Time Cap: 15:00