January 31, 2023 - No Comments! Legends – Tue, Jan 31 HomeGrown AthletX - Legends Metcon (No Measure) A. Walk( Buildings /CARS/ Warm Up B Bench Supported Dumbbell Bent Over Row Instruction, then 5 sets 12 reps per side, no rest. C. WOD AMRAP 20 Buy-in 500m Row Then: 10 Wall Balls 10 Banded Pull Downs 10 Burpees To Box or floor 10 Dball Slams 10 Air Squats 10 Hurdle Side Step overs
January 31, 2023 - No Comments! Functional Fitness – Tue, Jan 31 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality :30sec Handstand Hold 10 Cat Cows :30sec Wall Sit 10 GHD Back Extensions or 10 Supermans 20 Bear Plank Shoulder Taps B: Warm-up (No Measure) Jerk Specific Prep 3-5 Sets 1 Tall Jerk 1 Jerk Balance 1 Press in Split 1 Jerk Recovery 1 Split Jerk 1 Jerk Recovery C: Split Jerk (12:00 EMOM Min 1-2 2 reps @ 65% Min 3-4 2 reps @ 70% Min 5-6 1 rep @ 75% Min 7-8 1 rep @ 80% Min 9-12 1 rep @ 85%+ *Record heaviest weight) D: Metcon (Time) "Soldier Boy" For Time: 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups Chest to Bar Pull-Ups RPE: 7/10 Time Domain: 7:00-9:00 Time Cap: 10:00 Primary Objective: Complete all sets unbroken Secondary Objective: Complete workout in under 8:00 Goal: Full range of motion on all reps. Preparing for the Open E: Mobility (No Measure) 1:00 Childs Pose 1:00/1:00 Low Dragon Stretch 1:00/1: 00 Scorpion Stre tch :30/: 30 Thread the Needle Stre tch 5/5 Side Lying Thoracic Rotations F: Accessories (4 Sets, For Quality 10 Feet Elevated Parallette Push-Ups 14 Rear Delt Fly's, light load 18 Alt Dumbbell Bicep Curls, moderate )
January 31, 2023 - No Comments! HGX-FIT – Tue, Jan 31 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 Rounds 500M of your choice 10 BB Bent over rows 135/105 15 KB/DB SA rows 200' KB/DB farmers carry 53/35 25 KB Swings 53/35
January 30, 2023 - No Comments! Functional Fitness – Mon, Jan 30 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality :60sec Jumping Rope 10 Deep Lunge Mountain Climbers 20 Plank Shoulder Taps :15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze 5 Broad Jumps For Distance B: Warm-up (No Measure) Clean Specific Prep 2 Sets -3 Dip and Shrug -3 Dip Shrug High Pull -3 Muscle Clean -3 Tall Power Cleans 2’’-4’’-6’’ -3 Tall Squat Cleans – 2 Position Clean Prep 5 Sets, Building to Working Weights 1 Hang Clean High Pull 1 Hang Squat Cleans 1 Low Hang Squat Clean or From Floor Once Weight is on the Bar C: Weightlifitng complex (Weight) Hang Squat Clean + TnG Squat Clean 10:00 EMOM 1+1 @ 72%+, increaseby feel *Move efficiently with speed D: Metcon (Time) "Butcher" For Time 30 Bar Facing Burpees 30 TnG Power Clean (Rx135/95, S 115/75) *every break on Power Cleans complete 3 Bar Facing Burpees RPE: 9/10 (Rate of perceived exertion) Time Domain: 5:00-7:00 Time Cap: 10:00 Primary Objective: Complete Workout in Sub 7:00 Secondary Objective: Complete Power Cleans in 3 Sets or Less
January 28, 2023 - No Comments! Functional Fitness – Sat, Jan 28 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality 1:00 Row, R1: ez, R2: mod 5/5 Quadruped Thoracic Rotations 5 Table Top Bridge w/5sec Pause 3/3 Quadruped Hip Cars 5/5 Samson Lunge B: Metcon (Time) "The Way of Water" For Time 2000m Row (A:75/50 cal Bike) Partner Holds Dual DB Front Rack (Rx50/35, S 40/25) into.. 100 Burpee Pull-Ups While Partner Holds DB in Suitcase Position into.. 50 Dual DB Bench Press While Partner Holds Handstand Time Domain: 20:00-25:00 Time Cap: 30:00
January 27, 2023 - No Comments! Functional Fitness – Fri, Jan 27 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 2 Wall Walks + :10sec Nose to Wall Ho ld 6/6 Single Arm Ring Row s 10 Ring V-Out s B: Push Press (Every 3:00 for 12:00 5 Push Press @ 80% 10 Bent Over Barbell Rows @ light/moderate load *Record heaviest PP) C: Metcon (AMRAP - Rounds and Reps) "Sully" 14:00 AMRAP 14 Toe to Bar (A: Strict Knee Raises) 14 Single DB Box Step Up (Rx50/35, S 40/25) (Rx24/20, S 20/16″) 14 SA DB Hang Clean and Jerk (7/7) Goal: ~5-6 rounds D: Recovery (No Measure) 1:00 Childs Pose 1:00/1:00 Low Dragon Stretch 1:00/1: 00 Scorpion Stre tch :30/: 30 Thread the Needle Stre tch 5/5 Side Lying Thoracic Rotations
January 26, 2023 - No Comments! HGX-FIT – Thu, Jan 26 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 Sets - build to a heavy complex 8 Military press (front rack) 8 Military press (behind neck) *Rest 1min b/t sets 4 Sets 10 Sumo DL high puil 20 Pendlay rows 15 DB rear delts *BB weight is the same *Rest 1min b/t sets 4 Sets 15 BB reverse curls 12 DB Hammer curls 50' Plate carry *No rest
January 26, 2023 - No Comments! Functional Fitness – Thu, Jan 26 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Row or 1:00 Shuttle Run 10 Alternating V-Ups 10 KB Sumo Deadlift High Pull :15sec Wall Lean March 6/6 SL Glute Bridge w/pause B: Skill session (No Measure) 8:00 EMOM min 1: 1/1 Turkish Get-Ups, increasing loads or challenging across min 2: 2-3 Rope Climbs C: Metcon (No Measure) "Na'vi" 24:00 EMOM min 1: 15/12 cal row or ski or 12/9 Cal Bike min 2: 50 Double Unders or 75 Single Unders min 3 + 4: 200m Run Sprint *Alternating Rounds of Single Unders and Double Unders
January 26, 2023 - No Comments! Legends – Thu, Jan 26 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th HomeGrown AthletX - Legends Metcon (No Measure) A. CARS/ Warm Up B. Balance/ Tandem and Single Leg Holds Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/Eversion ) 10 steps each movement 2X C. WOD WOD AMRAP 20 Buy-in 250m-Weighted walk-DB or KB (around the building) 25 Box Step Overs 21 DB HPC 19 Banded Lat Pull Downs 15 Air Squats 11 Knees to chest (floor. Box, bench) 7 Push Ups (floor. box, bench)
January 25, 2023 - No Comments! Functional Fitness – Wed, Jan 25 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 8/ 8 Single KB Staggered Stance RD L 5/5 Goblet Squat Split Squat 2020 Tempo :30 Pause Goblet Squat Ankle Mobility 10 Alt Box Step-Ups 5 Box Jumps B: Back Squat (Pause Back Squat (1sec) + Back Squat Every 3:00 for 12:00, 4 Sets 1+2, @ 83%+ *Record heaviest set) C: Metcon (Time) "Colonel Miles Quaritch" 10 Rounds for Time 9 Wall Balls (Rx 20/14, S 16/12) 6 Strict Handstand Push-Ups (A: Piked Handstand Push-Ups) 3 Deadlifts (Rx 315/205, S 245/175) 10:00-15:00 Time Cap: 18:00