Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Row

10 Deep Lunge Mountain Climbs

1 5 Banded Goodmornin gs

6/ 6 Pendulum Lung es

6/ 6 Single Arm Ring R ow

:10-:1 5 Ring Support Ho ld

B: Gymnastic Skills (Bar muscle up progression)

Bar muscle up progression

C: Metcon (2 Rounds for time)

"Pandora"

Every 15:00 x 2 Sets

40/32 Cal Row or ski or 28/20 cal Bike

30 Hang Power Cleans (Rx135/95, S 115/75)

20 Bar Muscle-Ups **

30 Bar Facing Burpees

40/32 Cal Row or ski or 28/20 cal Bike

* finish with 2-5min rest

**A: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

D: Recovery (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 78-82% of 1RM for each movement and for all sets

EMOM 2 for 10min

Bench Press + Deadlift

4+5

5 sets (time cap 10min)

8 DB pullover (heavy)

12 KB RDL (70/53)

**No rest between sets

3 sets (time cap 10min)

10/10 SA medball offset push-ups

"21" BB (add 5-10#)

**No rest between sets

Core: Kabata

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B . Bench Supported Dumbbell Bent Over Row

Instruction, then 4x 5 Reps Per Side

(light weight)

C. WOD

Buy-in 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)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Overhead Squats

3 Hang Squat Snatch

C: Weightlifitng complex (Weight)

Hang Squat Snatch + TnG Squat Snatch

10:00 EMOM

1+1 @ 72%+, increasing by feel and stay technical and fast

*Record heaviest weight

D: Metcon (Time)

"Neytiri"

5 Rounds for Time

10 Power Snatch (Rx 75/55, S 65/45)

50 Double Unders (A: 100 singles)

10 Overhead Squats

5:00-8:00

Time Cap: 10:00

HomeGrown AthletX - HGX-FIT

Conditioning (No Measure)

6 rounds

6 burpees over the DBs

6 DBs Push-ups

6 DBs DL

6 DBs Hang power cleans

6 DBs Devil press

600M of your choice

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

B: Metcon (AMRAP - Rounds and Reps)

"Downsizing"

18:00 AMRAP, With a Partner

100 Deadlifts (Rx 225/155, S 165/125)

200 Abmat Sit-Ups

100 Burpees

Max Wall Balls (Rx 20/14, S 16/12) in Remaining Time

C: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Clean and Jerk warm-up (No Measure)

Clean + Jerk Warm-Up

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

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3 Sets

3 Position Hang Power Clean + Split Jerk

3 Sets

3 Position Hang Squat Clean + Split Jerk

C: Weightlifitng complex (Weight)

Every 2:30 for 15:00

Power Clean + Split Jerk + Squat Clean + Split Jerk

Starting @ 65% of 1RM and build to a Heavy

D: Metcon (AMRAP - Rounds and Reps)

"Mitty"

10:00 AMRAP

8 Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

12 SA DB Snatch (Rx50/35, S 40/25)

50ft SA OH Walking Lunge

HomeGrown AthletX - Legends

Metcon (Time)

A. CARS/ Warm Up

B. Extended Balance/ Variations Single Lag Ball Toss and Catch

WOD for time

400 Row/ Erg

20 Wall Balls

20 Plate Hops

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

400m Row/Erg

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

10 Seated military press

10 Seated DB Arnold press

10 DB SA lateral delt raises

10 DB SA hammer curls

10 DB SA bent over rows

50' Plate carry (35/25 colored)

Core: remaining time

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: Metcon (3 Rounds for time)

"Negative 25"

Every 10:00 for 30:00

1000/850m Row or Ski

55/38 Cal Bike

400m Run

Goal 8:00-9:00/Set

C: Core finisher (No Measure)

3 Sets

3:00 AMRAP

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists (over and back = 1)

10sec Hollow Hold

R: 1:30 b/s

Notes: The goal is to have each movement unbroken.