Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

GYM CLOSED HOME WORKOUT

3 Sets, For Quality

1 Wall Walk + 10 second Nose to Wall Hold

5 No Jump Burpees

—

"Edgedancer" (2 Rounds for reps)

For Reps:

2 Sets

6:00 AMRAP

3 Rounds

2 Wall Walk

4 Burpee Jump over line

6 Squat Jumps

-Into-

-Max Effort 25ft Shuttle Run in Remaining Time

25ft/25ft =1 rep

-2:00 rest-
--

Primary Objective: Push a steady pace through the gymnastic

Secondary Objective: Improve efficiency in transitions

Stimulus: Moderate-to-high intensity, blending gymnastics

RPE: ~8/10 – High effort

Mobility

PRVN Recovery #4

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Str etch

1:00/1:00 Tall Dragon Stretch

1:00 Standing Forward Fold

1:00 Updog Pose

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

2:00 Cardio Choice

—

8:00 minutes: For Quality

5 Up Downs (No Push-Up, No Jump Burpee)

10 Behind the Neck Elbow Punch Throughs

10 Barbell Good Mornings

:30 seconds Jump Rope Practice

10 Scapular Pull-Ups

3-5 Strict Pull-Ups or Jumping Pull-Ups

–

Then Build towards working weights on the barbell

Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%)

"Skybreaker" (Time)

For Time:

5 Rounds

7 Burpee Pull-Ups

15 Front Squats

50 Double Unders (A: 100 Singles)

Barbell (Rx 115/75, S 95/65)
Time Domain + Time Cap:

Time Domain: 12-15 Minutes

Time Cap: 17 Minutes

Stimulus: Leg Stamina / Classic CrossFit Triplet

RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.

Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.

Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - HGX-FIT

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Bench Press (Every 2min for 8min
5 reps at 75-80% of 1RM
8 reps DBs Close press (50/35))

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

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Warm-Up

2 Rounds for Quality

1:00 Bike

10 Scapular Push-Ups

20 Bear Plank Shoulder Taps

:15 second Hollow Hold

:15 second Superman Hold

—

2 Rounds

1 Wall Walk + 10 Wall Facing Shoulder Taps + 10 second Hold

*Can do this on a box as well for a progression

10 Seated Pike Ups

4-6 Supine Leg Raises

Strength and Stabilty (Checkmark)

Every 2:00 x 5 Sets

10-15 second L-Sit

20-30 second Handstand Hold (Freestanding or Wall Supported)
This is a good day to go over some fun skills and drills for both the L-Sit and Handstand Hold. Spend a little time here talking through different modifications and ways to build good progressions here for athletes.

Focus on core strength, body-line positioning, and static stability. The L-sit challenges midline stability and hip flexor endurance, while the handstand hold reinforces overhead stability, balance, and shoulder strength.

"Donkey Kong" (No Measure)

20:00 EMOM

minute 1: 12/9 Calorie Bike

minute 2: 10 Dumbbell Bench Press

minute 3: 20 Renegade Rows

minute 4: 15 GHD Hip Extension

minute 5: Rest

Load: Choice For All Movements
--

Primary Objective: Complete each movement in under 45 seconds

Secondary Objective: Total Load across movements

Stimulus: Strength & Stability

RPE: 7/10

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

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

High knees

Butt kick

Soldier kick

Lunge lunge/squat squat

Skip

Bear Crawl

Crab Walk

Broad jump

Shuffle

Push Press (5x5 build over sets)

Good-bye 2024! (AMRAP - Rounds and Reps)

20 min AMRAP w/ partner

***Split work as desired

24 sit-ups

24 kb deadlifts

24 ball slams

24 box jumps/step ups *db transfers

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

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Progressive Specific Warm-Up

400m Group Run

—

1-2 Sets

10 Barbell Upright Rows

10 Barbell Strict Press

10 Alternating Box Step-Ups

5 Step-Down Box Jumps

–

1-2 Sets

8 Tall Muscle Cleans

8 Barbell Push Press

6 No Jump Burpees

6 Box Jump Overs

–

Go over Split Jerk and Burpee box jump techniques

Then Build to working loads then hit…

—

200m Run

6 Push Jerks

4 Burpee Box Jump Overs

"Ghost" (Time)

5 Rounds for Time, with a Partner

400m Run

30 Shoulder to Overhead

20 Burpee Box Jump Overs

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

Box Height: (Rx24/20, S 20/16″)

Run together, split the rest of the work
--

Time Domain: 22:00-30:00

Time Cap: 30:00

Primary Objective: Complete each round in under 6:00

Secondary Objective: Maintain consistent sets between partners round to round on this workout.

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog/downdog

Scorpion

Birddog

Thread the needle

PVC pipe stretches

2x:

100 m jog/wheel

10 light kb swings

:30 jumprope practice

Hang Power Snatch (5x3 build over sets)

Metcon (No Measure)

8 min x 3 sets

250 m row/ski or run/wheel

50 ft/50 ft single arm db overhead carry

250 m row ski or run wheel

20 kb swings

25 jump rope or 50 line hops

Rest!

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Mom's Strength Conditioning

Warm Up (No Measure)

A: Metcon: 5 x 4 min AMRAPs (AMRAP - Rounds and Reps)

5 sets x 4 min 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

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

2:00 Cardio Choice

—

2 Rounds, For Quality

10 Alternating Scorpion Stretch

:15/:15 second Crossbody Lat Stretch

:15/:15 Samson Lunge Stretch

6/6 Dumbbell Hang Snatch

8 Scapular Pull-Ups

8 Ring Rows

—

3 Sets, (Set 1: High Hang, Set 2: Hang, Set 3: Mid-Shin)

3 Snatch High Pull

3 Muscle Snatch

3 Overhead Squat

3 Squat Snatch

–

Then Load to Working Weights

Squat Snatch (Every 2:00 x 5 Sets
@ 70%+
3 Snatch Pulls, Touch & Go
-rest :15-
2 Squat Snatch, Singles
-rest 2:00-

% is Based on 1RM Squat Snatch

Record Each Working Weight
)

"Diddy Kong" (AMRAP - Reps)

For Time:

10:00 AMRAP

12 Alt. Dumbbell Snatch

2-4-6-8-10... Strict Pull-Ups

Dumbbell: (Rx50/35, S 40/25)
Score = Total Reps

Goal: 90+ Reps

Scoring = Through 10 Pull-Ups = 90 Total Reps

RPE: ~7-8/10

This workout should feel tough but maintainable. You’re working at a pace that challenges your strength and conditioning without pushing you to complete failure. The short duration encourages consistent movement, but avoid redlining early—strict pull-ups will grow in difficulty quickly.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

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

Announcements

Dec 24 Tue - Gym Closed

Dec 25 Wed - Gym Closed

Dec 26 Thur modified schedule classes at 8 am and 9am

Dec 31 Tue - Gym closed

Jan 1 wed - Gym closed

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

400m Run

—

2 Sets

20/20 Single Arm Plank Hold

10 Alternating Single Arm Kettlebell Swings

30 second Bike

20 Lateral Line Hops + 20 Forward / Back Line Hops

–

Specific Prep

Build Loads on Single Arm Overhead Carry, touch on points of performance (Biceps by ears/ full extension overhead /neutral spine)

30-60 second Practice Double Unders

"Koopa" (4 Rounds for time)

Every 8:00 x 4 Sets

400m Run

50/50ft Single Arm Overhead Carry

400m Run

20 American Kettlebell Swings

60 Double Unders (A: 120 singles)

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

Goal Time Domain: 6:00-7:00 / set

Time Cap: 7:15/set

Primary Objective : Aim to complete each round in approximately 6:00-7:00, leaving 1:00-2:00 of rest before the next set starts.

Secondary Objective : Consistently repeat similar times each set.

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 7-8/10

Optional Accessories (Checkmark)

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.