Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

:45/:45 Pigeon Pose

12 Alternating Scorpion Stretch

12 Alternating Iron Cross Stretch

-Then-

12:00 EMOM

minute 1: Cardio Choice

minute 2: 16 Alternating Box Step-Ups

minute 3: :15 second Dead-Hang + :15 second Active Hang

minute 4: 10 Barbell Romanian Deadlifts (31x1)

Tempo:

3 = Eccentric / Lowering Barbell

1 = Pause at 2in below Knee

x = Fast Up

1 = Pause at the Hip

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24"/20"

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Barbell: (Rx 225/155, S 165/125)

Box: (Rx24/20, S 20/16″)

Primary Objective: Complete each round in as close to 3 minutes as possible

Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run/wheel

Stretches:

Updog/down dog

Bird dog

Inchworms

Scorpion

Straight legged kick ups

Review all movements!

Black Friday! (No Measure)

250 run with partner

150 box jump overs/step overs

125 wall ball

100 plate ground to overhead

75 pull-ups or jumping pull-ups

50 burpees

250 run with partner

*Split all movements except run w/ partner.

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

"Black Friday" (Time)

For Time (with a Partner)

200 Box Jump Overs (Rx24/20, S 20/16″)

150 Wall Balls (Rx 20/14, S 16/12)

100 Ground-to-Overheads (Rx 95/65, S 75/55)

75 Bar Over Burpees

50 Pull-Ups

*Partition the work above any way

*Buy-In/Cash-Out: 500m Run together
45min time cap

Mobility

PRVN Recovery #2

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

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Gym Closed Happy Thanksgiving (Time)

3 Mile Run
Enjoy time with friends and family

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

:45/:45 Seated Figure Four Stretch

12/12 Twisted Cross

24 Scap Push Ups

-then-

For Quality

10:00 AMRAP

:30 second Row

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

50ft (15m) Burpee Broad Jumps

"PRVN Baseline" (AMRAP - Rounds and Reps)

18:00 AMRAP

20/16 Cal Row or Ski or 18/14 cal Bike

14 Burpee Box Jump Overs

Box: 24in/20in

Score = Rounds + Reps
--

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Primary Objective: Overall Score

Secondary Objective: Burpee Pacing

Mobility

PRVN Recovery #8

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

1:00/1:00 Couch Stretch

1:00 Childs Pose

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - HGX-FIT

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Bench Press (Every 2min
3 x 5 at 85% of 1RM
B/T sets 8 DBs Close press)

Metcon (No Measure)

4 Superset couplets

3 sets

8 DBs Floor press

8 DBs Barrel grip press

3 sets

10 DBs Standing flys

10 Diamond push-ups

3 sets

10 DBs wall bicep curls (Tempo 3.1.3.1)

10 DBs floor skull crushers

3 sets

10 DBs wall hammer curls (Temp 3.1.3.1)

10 DBs glute bridge skull crushers

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

:45/:45 Doorway Stretch

5/5 World's Greatest Stretch

10 Bootstrap Squats w/ Block & Twist

-then-

For Quality

4 Rounds

6/6 Single Arm Dumbbell Strict Press, Building

9 Dumbbell Goblet Squats

12 Banded Good Mornings

Barbell Primer

2 Sets, With Empty Barbell

5 Hang Power Snatch

5 Snatch Grip Push Press

3 Hang Power Clean

3 Hang Squat Cleans

3 Push Press

3 Thrusters

3 Split Jerk

--

Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day

"PRVN Strong" (Time)

For Time & Load:

Against a 16:00 Clock

7 Rounds

7 Power Snatch

7 Power Clean

7 Thrusters

-In the Remaining Time Establish a 1RM Clean & Jerk

Barbell: (Rx 95/65, S 75/55)
--

Goal: 9:00-12:00

Score: Time & Log Clean and Jerk in Separate

RPE: 9/10

Primary Objective: Attack Your Strengths

Secondary Objective: Unbroken Thrusters

Clean and Jerk (Load component of PRVN Strong)

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

1:00 Childs Pose

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training: Lucky 7

Every 7min: I GO - YOU GO

Rest: 2min between each movement

Barbell shoulder to overhead

Barbell bent over rows

KB swings

KB high pull

WB squats

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Mom's Strength Conditioning

5 sets x 4 min AMRAPs (AMRAP - Rounds and Reps)

5 x 4min AMRAPs

12 DB Romanian Deadlifts

9 DB Bent Over Rows

6 DB Hang Power Cleans

3 DB Presses

~2min rest between rounds~

*Pick-up where you left off each time

Cooldown (No Measure)

Adductor Rockback

Single-Leg Forward Fold

Child's Pose Downtrain Breathing

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Puppy Dog Pose

15 Prone Swimmers

2 x 5/5 Kettlebell Windmill

Then..

9:00 minutes, For Quality

12 Alternating Cossack Squats

9 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows

3/3 Pistol Box Step-Downs

"An Old Wooden Ship" (2 Rounds for time)

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Forward Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups (A: 6 Burpee Chest to Bar)

Kettlebell: (Rx53/35, S 44/26)
--

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Optional Accessories (Checkmark)

For Quality:

3 Sets

10 Push-Ups @ 30x1 Tempo

10 Ring Rows @ 30x1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 - Negative

0 - Hold at Bottom

X - Explosive Pull/Push

1 - Pause at Top