06Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
1000 DB rep challenge
50/50 Sumo high pull
50/50 Bent over rows
100 Front rack squats (option 1 or 2 DB's)
100 Box step ups (option 1 or 2 DB's)
50 Russian twist (L+R=1), one DB
100 Duel deadlifts
100 Duel floor bench press
100m Duel farmers carry (3 trips - down/back=2)
50/50 Russian swings
50 Duel seated straight leg shoulder press
50/50 Bicep curls
*Athlete choose DB weight but no higher than 35/25
*50/50 = Single arm
05Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds
30sec Plate Toe Taps
8/8 Single Arm DB Upright Row
50/50ft Single Arm OH Carry
10 Alternating Lunges
----
Team KB Race Warm-Up
*each team member much touch each KB with each hand
Best 2 out 3 between teams!
B: Metcon (Time)
Partner WOD
"Goodnight Moon"
4 Rounds for Time
400m Run Together w/Plate or Odd Object (keg, sandbag, axle bar, have fun)
30 Plate Ground to Overhead
50m Plate Overhead Walking Lunges
(R+45/35, Rx25/15 plate) (25m down, 25m back)
*Run together, but split the rest of the work
Time Domain
25:00-30:00
Time Cap: 35:00
*bike sub 27/22 cal
04Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cal Row, increasing pace each set
8 Deep Lunge Mountain Climbers
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Bootstrap Squats
B: Gymnastics skill work
Ring Muscle-Up Progressions
-Top of Dip Support
-Lower to Bottom of Dip
-Bottom of Dip Hold
-False Grip Muscle Up Ring Row Transition
-Toenail Spot Ring Muscle-Up
-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
-Kipping Ring Pull-Up
-Muscle-Up Pop Swing + Swing and Pull to Hip
C: Metcon (Time)
"Misirlou"
For Time:
75 Wall Balls (R+20/14, Rx 16/12)
500m Run (Sub Cal 37/30 Bike)
25 Burpee Box Jump Overs (R+24/20, Rx20/16″)
15 Ring Muscle-Ups (sub 15 Strict Pull-Ups +
15 Strict Dips)
Time Domain: 11:00-15:00
Time Cap: 20:00
D: Metcon (No Measure)
Bodybuilding - optional
9:00 EMOM
min 1: 10-12 Feet Elevated Parallette Push-Up
min 2: 16-20 Dual KB Gorilla Rows
min 3: 10-12 Glute Bridge DB Pull-Overs
E: Metcon (No Measure)
Yoga flow
2 rounds
Right Leg + Left Leg
:15sec Down Dog
:30sec Low Lunge
:15 Elbow to Knee and Rotate
:15sec Reach to Sky and Hold
:30sec Half Kneeling Hamstring Stretch
:30sec Half Pigeon
03Nov
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip
B RKBs, EMOM 10 6 RKBS
TIME TRIAL 1,600M Row/Erg
WOD 20 Min AMRAP
50m Dumbbell Farmers Carry
14 Plate Hops
12 Dball Slams
10 Dumbbell power cleans
8 Banded Face Pulls
6 Banded Chest Press
4 Air Squats
03Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
:30sec Jump Rope Practice
10 Barbell Goodmornings
5 Behind the Neck Strict Press
5 Barbell Quarter Squat Jumps
10 Behind the Neck Elbow Punch Throughs
3-5 Kneeling Squat Jump
B1: Push Press
8:00 EMOM
min 1: 5 Push Press @ 90% of 5RM
*Record weight
See B2
min 2: 10 TnG Deadlift @ heaviest weight from last week
or 60-70% of 1RM
B2: Deadlift
8:00 EMOM
min 2: 10 TnG Deadlift @ heaviest weight from last week
or 60-70% of 1RM
*Record weight
C: Metcon (Time)
Barbell conditioning
"Unchained"
5 Rounds For Time
3 Wall Walks
12 Hang Power Clean
9 Push Jerk
Load: (R+135/95, Rx 115/75)
Time Domain: 7:00-11:00
Time Cap: 15:00
D: Metcon (No Measure)
Mobility - if time permits
1:00/1:00 Half Kneeling Hamstring Stretch
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
1:00/1:00 Low Dragon Stretch
03Nov
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Time cap 12min)
5x8, Increasing each set for a heavy 8
B: Metcon (No Measure)
4 rounds
20 Renegade rows (50/35)
20 Plate ground to overhead (35/25)
20 DB close grip floor press
20 DB reverse alt lunges (use abmat)
20 DB bent over rows