Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

5:00 minute Machine Choice

into..

3 Sets, For Quality

10 Deep Lunge Mountain Climbers

10 Kettlebell Sumo Deadlift High Pull

5/5 Alternating Active Pigeon St retch

Partner conditioning (Time)

"Honey"

For Time, Alternating Full Rounds with a Partner

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

Sumo Deadlift High Pull (Rx 95/65, S 75/55)

Directly into..

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

Bar Facing Burpees

Goal: 11:00-15:00

Time Cap: 20:00

Primary Objective: Complete all reps unbroken

Secondary Objective: Complete each segment in under 8:00 minutes

*This means we are maintaining a pace of 14 Reps / minute

RPE: 7/10

Stimulus: Anaerobic Power / 1:1 Work to Rest Ratio

C: Midline (No Measure)

Core finisher

4-5 Sets, For Quality

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

12/9 Calorie Machine of Choice

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load

2 Wall Walks

:20 Second Wall Facing Handstand Hold

B: Thruster (Every 2:00 minutes, 6 Sets
3 Thrusters, starting at 60% of 1RM
*Record heaviest 3rep)

C: Metcon (AMRAP - Rounds and Reps)

"Hopscotch"

8:00 minute AMRAP

2-4-6-8-10 ..

Wall Facing Handstand Push-Ups (A: Pike Push-Ups)

Box Jumps (Rx30/24, S 24/20″)

Goal: Get into the round of 10+10

Primary Objective: Positions in the Wall Facing Handstand Push-Up

Secondary Objective: Completing the round of 10+10 Reps. This will get us through 30 reps of each movement

RPE: 7/10

Stimulus: Vertical Push / Hip Extension

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

20min

Partner 1: 12 Box step ups and 12 box squats

Partner 2: 10/10 Banded leg ext.

****

Partner 1: 100M walk

Partner 2: Knee tucks

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

200m Run

4 Jumping Pull-Ups

6 I nchworm to Hollow

8 Beat Swings

10 Alternating V-Ups

B: Gymnastic Skills (Bar Muscle-Up Progression
Toe to Bar Technique and Progressions )

C: Metcon (3 Rounds for time)

"On the Run"

Every 10:00 minutes, 3 Sets

400m Run (A: 27/22 Cal Bike)

30 Toe to Bar (A: Strict Knee Raises)

200m Run (A: 14/11 Cal Bike)

10 Bar Muscle-Ups (A: Burpee Pull-Ups)

Goal: Complete each set in 6:00-8:00 minutes

Time Cap: 9:00 minutes

Primary Objective: Consistency across all sets

Secondary Objective: Bar Muscle-Ups

RPE: 8/10

Stimulus: Gymnastics Conditioning / Aerobic Threshold

D: Accessories (Time permitting
4 Sets, For Quality
10 Feet Elevated Ring Rows
12/12 Med Ball Russian twist
12 Dual Kettlebell Seesaw Row )

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 100% 3RM
Immediately into...
4rds
10 DB heavy shrugs
10 DB front to lateral raises
10 DB rear delt raises)

Metcon (No Measure)

7-10min Weighted pull-ups

work to a heavy 3 reps

3rds

“21”

15 BB wrist curls

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 12-14 Alternating Single Arm Kettlebell Swings

minute 3: "Barbell Complex"

minute 4: Seated Box Jump to High Box

"Barbell Complex"

3 Hang Muscle Snatch

2 Snatch Balance

1 Tall Snatch

B: Weight lifting (Weight)

Every 90 seconds, 5 Sets

Muscle Snatch + Hang Power Snatch

Set 1: 1+2 reps

Set 2: 1+2 reps

Set 3: 1+1 reps

Set 4: 1+1 reps

Set 5: 1+1 reps

Every 90 seconds, 5 Sets

3 Hang Squat Snatch

starting @ 80% of your 1rm Muscle Snatch and increasing the load each set.

C: Metcon (4 Rounds for calories)

"Hot Water"

Every 4:30 minutes, 4 Sets

90 second Max Cals

Time Domain / Objective / Stimulus

Goal: 35/25+ Echo Bike Calories / Set , 40/28+ Assault Bike Calories

Primary Objective: Maximum total calories accumulated

Secondary Objective: Consistency across within 3 +/- Calories

RPE: 9.5/10

Stimulus: Lactic Endurance / Anaerobic Power

D: Accessories (Time permitting
8:00 minute EMOM
min 1: 5/5 Dual KB Front Rack Step-Up 24/20''
min 2: 10-12 Feet Elevated Parallette Push-Ups )

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

:30 Jump Rope Practice

5/5 World's Greatest Stretch

8/8 Single Arm Kettlebell Swings

:30 Kettlebell Dead-Bugs

10 Banded Bird Dogs

B: Gymnastic Skills (Spend 5:00-10:00
Freestanding Handstand Hold Progressions
Handstand Hold Drills and Skills
Freestanding Handstand Block Drill
Tuck Shoulder Stand
Headstand )

C: Deadlift (8:00 minute EMOM
min 1: 5 TnG Deadlifts, @ 60%+
min 2: -Max Freestanding Handstand Hold
*Deadlift loading today: Increase weight on each set until you are finishing @ your goal weight next week 10RM*)

D: Metcon (AMRAP - Rounds and Reps)

"Lucky Number 13"

13:00 minute AMRAP

1 Round of "DT"

3* Wall Walks

50 Double Unders (A:100 Singles)

*Wall Walks increase by 2 reps each round

1 Round of “DT” is

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: (Rx155/105, S 125/85)

Goal: Complete 4+ Rounds

Primary Objective: "DT" / Barbell Cycling

Secondary Objective: Wall Walk Efficiency / Maintaining a pace of 3 Wall Walks per minute or faster.

RPE: 8/10

Stimulus: Barbell Cycling and Conditioning / Shoulder Stamina

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Tempo Bench press (2101)

5x3 at 100% 5RM

Immediatley into…

4rds

8 DB pullovers

8 DBs standing flys

*****

4rds

10 BB close grip bench press

10 DB tricep ext (behind the neck)

10 Diamond push-ups

*****

Remaining time: Weighted sit-ups/GHDs

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

AMRAP 20

Partner 1: 100M High/low DB farmers carry

Partner 2: Plate ground to overhead

*****

4rds

Partner 1: 10/10 SA red band lat pulls + 10 red band lat pulls

Partner 2: 15/15 Paloff press

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 Machine Choice (easy)

10 Bootstrap Squats

10 Ring Rows

:10 second Active Hang

B: Gymnastic Skills (Kipping progression)

C: Metcon (Time)

"On The Way Down"

3 Sets, For Time:

9 Chest to Bar Pull-Ups (A: Banded Strict Pull-Ups)

15 Wall Balls (Rx 20/14, S 16/12) 10ft target

21/17 Cal Row or Ski or 15/13 Cal Bike

Rest 1:30 minutes

21/17 Cal Row or Ski or 15/13 Cal Bike

15 Wall Balls (Rx 20/14, S 16/12) 10ft target

9 Chest to Bar Pull-Ups

Rest 1:30 minutes & repeat for 3 total sets

Score: Total Working Time (Not including rest)

Goal: 2:00-3:00 / Station , 19:00-25:00 Total Time

Time Cap: 28:00

Primary Objective: Consistency

Secondary Objective: Chest to Bar Pull-Ups

RPE: 8/10

Stimulus: Upper & Lower Body Stamina

D: Accessories (Time permitting
3 Sets, For Quality
10/10 Single Arm DB Bent Row
10/10 Single Arm DB Preacher Curl
10 Behind the Back Barbell Reverse Wrist Curl )