Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Machine Choice

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Weightlifitng complex (Weight)

Every 90 seconds, 6 Sets, Complete the following:

3 Position Clean + Shoulder to Overhead Complex

Start @ 55% of your 1rm Clean and Jerk and increase load to 67-70%. Goal: Technique and complex barbell cycling.

C: Metcon (Time)

"Pig"

For Time:

15 Power Clean

15 Burpees Box Jump Over (Rx24/20, S 20/16″)

10 Thrusters

10 Burpees Box Jump Over

5 Squat Clean Thrusters

5 Burpees Box Jump Over

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

Rest 3:00 minutes

15 Burpees Box Jump Over

5 Squat Clean Thrusters

10 Burpees Box Jump Over

10 Thrusters

5 Burpees Box Jump Over

15 Power Clean

Load: (Rx135/95, S 115/75)

Goal Time: 5:00-5:30 minutes per set

Time Cap: 7:00 minutes per set / 17:00 minutes Running Time

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10

Score: Total time

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

*35-50 Skips

9/7 Calorie Bike

5/5 World’s Greatest Stretch

15 Banded Good Mornings

10/10 Quadruped Thoracic Rotations

*On each round of the 3 Sets, you will alternate the Jump Rope Skill.

Set 1: 50 Single Unders

Set 2: 50 Double Unders

Set 3: Either Crossovers or Running Single Unders

B: Snatch complex (Weight)

Every 90 seconds, 6 Sets

Snatch High Pull + Hang Power Snatch + TnG Power Snatch

Start @ 55% of your 1rm Power Snatch and increase load to 67-70%. Goal: Technique and complex barbell cycling

C: Metcon (AMRAP - Rounds)

"The Menu"

2 Minutes On : 2 minutes Off, repeat until the work is complete:

Start Each Interval with 42 DU (A: 42 singles) Buy in:

Then work your way through the below movements:

21 Power Snatches (Rx 95/65, S 75/55)

30/21 Cal row or Ski or 21/15 Cal Bike

15 Power Snatches (Rx135/95, S 115/75)

21/15 Cal row or Ski or 15/11 Cal Bike

9 Power Snatches (Rx155/105, S 125/85)

15/10 Cal Row or Ski or 9/7 Cal Bike

Goal: Complete in 3-4 Intervals

Cap: 6 Intervals

Primary Objective: Barbell Components

Secondary Objective: Complete the 21’s in less than two full intervals.

Stimulus: Anaerobic / Barbell Conditioning

RPE: 8/10

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm Up/CARs

B. Kettlebell Deadlifts

C. WOD

AMRAP 25

Legends 21 Guns

400m Row/Erg

21 Push Ups

21 Box Step Ups

15 Burpees (box or elevated surface)

9 Pull up (Ring Rows)

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Barbell conditioning 95/65#

6 rounds

8 Bent over rows

8 Hang power cleans

8 Front squats

8 Sumo deadlifts

8 Burpees over the bar

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

1st Sat of the month bring a friend in to try a class

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes to complete

2 Rounds, for Quality

:40 second Row + : 40 second Run or Shuttle Run

:15 second Dead-Hang + :15 Active Hang

10 Alternating Cossack Squats

:10-:15 sec Tuck L-Hang

5/5 Pendulum Lunges

B: Gymnastic Skills (Gymnastics Skill / Strength
10:00 minute EMOM, Alternate each minute:
min 1: 1-2 Skin The Cat
min 2: 2 Weighted Strict Pull-Ups

*Record in notes weighted strict pull-ups*)

C: Metcon (3 Rounds for time)

"Burnt"

Every 9:00 minutes, 3 Sets

400/320m Row or Ski or 24/18 Cal Bike

250m Run

20 Pull-Ups

100ft Dual DB Suitcase Walking Lunges (Rx50/35, S 40/25)

Time Domain: 7:00-8:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Complete the Row + Run in 3:00 or less

Secondary Objective: Complete the Walking Lunges 50ft Unbroken Segments

Stimulus: Muscular Endurance / Aerobic Capacity / Threshold

RPE 7/10

D: Recovery (No Measure)

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3:00 minute Machine of Choice (Easy pace)

into:

3 Sets, For Quality:

7 Inchworm Push-Ups

7/7 Single Leg Glute Bridges

7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy

7 Dual Dumbbell Strict Press, Light / Moderate

B: Deadlift (Strength Superset-Ish
3 Sets,

Every 30 seconds, 3 Rounds
1 Deadlift @ 85%

into...
*See Shoulder press for part B*)

BB: Shoulder Press (Every 30 seconds, 3 Rounds
1 Strict Press @ 85%

Rest 90 seconds between sets )

C: Metcon (AMRAP - Rounds and Reps)

"Waiting..."

10:00 AMRAP

25 American Kettlebell Swings (Rx53/35, S 44/26)

25 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups)

25 American Kettlebell Swings

25 Ring Dips (A: Banded Ring Dips)

25 American Kettlebell Swings

25 Push-Ups

Goal: Get to the 2nd round of Strict Handstand Push-Ups

Primary Objective: Complete 1+ Rounds

Secondary Objective: Unbroken American Kettlebell Swings

Stimulus: Muscular Endurance / Interference / Shoulder Pump

RPE: 8/10

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

10-8-6-4-2

Incline bench press

12 DB close grip floor press (50/35)

*After each set - complete 10 diamond push-ups*

5 sets

10 DB skull crushers

12 DB upward fly

10 DB bicep curl to hammer curl

8 BB weighted drag curls

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up/CARs

B. Dumbbell Bench Supported Row 4x4 Side (increase weight )

C. WOD

Buy-in 1200m Row/Erg

4 Rounds for Time

5 Pull Ups

10 Russian Kettlebell Swings

15 Box Step Overs

20 Dball Slams

25 Push Ups

50m Farmers Carry DB or KB (challenging weight)

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

9 minute EMOM, Alternating each minute:

Minute 1: Mobility Exercise

Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings

Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats

On each round of this EMOM you will alternate the mobility exercise on each first minute:

Set 1: :25/25 Second World's Greatest Stretch

Set 2: :25/25 Second Banded Front Rack Stretch

Set 3: :45 Second Thoracic Spine Foam Rolling

B: Front Squat (In 15 minutes, establish a
10 rep max )

C: Metcon (Time)

"Chef"

For Time

60 Toe to Bar (A: Strict Knee Raises)

Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ (Rx 185/125, S 155/105)

*The Front Squats are to be completed from the floor

Goal: 5:00-7:00 minutes

Time Cap: 8:00 minutes

Primary Objective: Complete within 5:00-7:00 minutes

Secondary Objective: Start out with a big unbroken set of Toe to Bar. 15+ Reps

Announcements

Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Midline: EMOM10

Straight leg sit-ups

Russian twists

Vups

Ankle touches

Low planks

Side planks (right)

Side planks (Left)

Bear plank DB pull through

Hollow rock

Circle of death (w/DB)

B: Metcon (No Measure)

AMRAP 20

10 DBs Bent over rows 50/35

15 DB Crush grip bicep curl

10/10 DBs Gorilla rows

15 DB Crush grip bicep curl

10/10 DBs Renegade rows

15 DB Crush grip bicep curl