22Dec
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)
Holiday Bow game!
12 Days of Christmas! (No Measure)
Sandbag clean
Push-ups
DB push press
DB hang cleans
Sit-ups
Box jump overs/roll over
DB alternating snatch
Ball slams
DB goblet squat/dips
Line hops/jump rope
Cals on the machine
Burpee bar touch/U-turn
This workout will go
1 sandbag clean
2 push-ups, 1 sandbag clean
3 db push press, 2 push ups, 1 sandbag clean….etc
EVERY round will start with the biggest number of reps and work back down ending with 1 sandbag clean
22Dec
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
Metcon (No Measure)
EMOM 10: Core
Abmat sit-ups
Russian twists
Vups/Knee ups
Flutter kicks
Scissor kicks
Ankle touches
Hollow rocks
Tall kneeling halos (clockwise)
Tall kneeling halos (counter clockwise)
Plate ceiling crunches
***
4 sets
10 BB Pendlay rows (135/105)
10/10 DBs Gorilla rows (50/35)
100M DB Farmers carry
***
4 sets
10 BB Yates rows
10/10 DBs Renegade rows
10 DBs Burpee stand
21Dec
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
Warm-Up
2:00 Cardio Choice
—
3 Sets, For Quality
15 Banded Good Mornings
10 Alternating Box Step-Ups
5/5 Pistol Box Step-Downs
10/10 Single Leg Foot Elevated Glute Bridge
5/5 Single Arm Ring Rows w/Rotation
"Triple Mushroom" (Time)
For Time: With a Partner
4 Rounds
28 Deadlifts
28 Dual Dumbbell Box Step Ups
7 Rope Climbs (A:21 Ring Rows)
Barbell: (Rx 225/155, S 165/125)
Dumbbells: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
Can Sub: Kettlebells for Dumbbells if necessary
---
Goal: 16:00-22:00
Time Cap: 25:00
Score: Time
RPE: 8/10
Primary Objective: Manage Grip Fatigue
Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.
Optional Accessories (Checkmark)
For Quality:
Part A)
5 Rounds
1:00 Dead Hang
-rest :15-
:30 Ring Hamstring Curls
-rest :15-
Part B)
5 Rounds
:30 Banded Curls
:30 Banded Tricep Extensions
If the ring hamstring curl is too difficult, perform foam roller hamstring curls .
20Dec
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
Bird dog
Thoracic rotation
Superman
Hollow rock
Glute bridge
Power Clean (4x3 build)
Sleigh the Day (No Measure)
Partner WOD
25 min
1000 row buy-in
In the remaining time AMRAP…
12 sandbag cleans
Sled push
12 box get overs (Dallas 2 plate get overs)
*One partner works at a time
20Dec
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
Warm-Up
2:00 Cardio Choice
-
:30/:30 Quadruped Adductor Hip Rock
:30 Down Dog Calf Stretch
:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)
:30/:30 Couch Stretch
-
2 Sets
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Russian Kettlebell Swings
10 Goblet Squats
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%)
The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on
"Blooper" (AMRAP - Rounds and Reps)
15:00 AMRAP
10 Wall Walk
30 Dual Dumbbell Squats
120 Double Unders (A: 240 singles)
*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.
Dumbbells: 2x(Rx50/35, S 40/25)
*You may hold the dumbbells on the shoulders however you see fit today.
--
Goal: 2.5-4 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Consistency is King
Secondary Objective: Aggressive Approach to Wall Walks
19Dec
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
A: Shoulder Press (Every :90sec
5x5 at 75%)
B: Shoulder shrugs (EMOM
5x8 at 75%)
Metcon (No Measure)
Shoulder accessories: 2 sets
15 reps of each letter (Y, T, W)
***
5 sets
10 DBs bicep curl (against the wall)
10 BB drag curls
12/12 DB SA preacher curls