Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

1:00 Bike

2 Wall Walks + 10-15 second Wall Facing Handstand Hold

:10 second Dead-Hang + :10 second Active Hang + 10 Kip Swings

into..

Team KB Race War m-Up

Each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

“Blitzen”

2 Person Team Workout

5:00 minute AMRAP

20 Strict Handstand Push-Ups

10/10 Synchro Hang DB Snatch (Rx50/35, S 40/25)

20 Pull-Ups

-Max Cals in the Remaining Time

Rest 2:00 minute between Rounds

Continue until 130/100 cals Row or Ski or 100/70 Cals Bike Completed

Score = Time to Completion or Calories at Time Cap

During the Handstand Push-Ups, one athlete will be holding a Handstand Hold against the wall. During the Pull-Ups one athlete will be holding a dead-hang position

Goal: Complete in 3-4 Sets

-Time Cap: 7 Sets

-Primary Objective: Complete the prescribed work by 4:00 minutes to allow a minimum of 1:00 minute of work on the bike in the remaining time.

-Secondary Objective: Achieve 20/14+ Calories on the Bike in the remaining time.

-Stimulus: Upper Body Push + Pull / Muscular Endurance

Announcements

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: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Bar Facing Burpees *Priming Efficiency and Technique

"Barbell Complex"

3 Tall Muscle Clean

3 Front Squats

3 High Hang Squat Clean

Load: 45/35lb, (20/15kg)

Weight lifting (Weight)

Every 2:00 minutes, 5 Sets

3 Position Clean

High Hang + Hang + Floor

*Can drop the bar after the hang

Starting @ 60% and increasing loads each set.

Focus on starting weight for 18.2a (see below)

C1: Metcon (Time)

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

Load: (Rx50/35, S 40/25)

C2: Metcon (Weight)

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Goal Time Domain: 5:00-8:00 minutes

-Time Cap: 12:00 minutes

-Primary Objective: Complete the 1-10 Reps in under 8:00 minutes

-Secondary Objective: Hit a 1 Rep Squat Clean @ 85%+ of your 1RM

-Stimulus:

18.2 Glycolytic / Muscular Stamina / Quad Burn

18.2a: Power + Speed Strength

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

10 Hollow Rocks + 10 Arch Rocks

10 Scapular Push-Ups

5 Walking Inchworm to Hollow

8/8 Single Arm Ring Rows

:15 second Ring Support Hold

B: Gymnastic Skills (Kipping ring muscle up progression)

C: Metcon (No Measure)

Ring Muscle-Ups

4 minute EMOM

4 reps

Rest 2:00 minutes

4 minute EMOM

3 reps

Rest 2:00 minutes

4 minute EMOM

2 reps

Option B)

3 Sets

4:00 minute EMOM

2 Toenail Spot Ring Muscle-Ups

Rest 2:00 minutes between sets

Option C)

3 Sets

4:00 minute EMOM

5 Pull-Ups + 5 Ring Dips

Rest 2:00 minutes between sets

Option D)

3 Sets

4:00 minute EMOM

5 Ring Rows + 5 Ring Push-Ups or Push-Ups

Rest 2min between sets

D: Metcon (3 Rounds for reps)

"Prancer"

3 Sets, For Max Reps

2:00 minute AMRAP

20 Toe to Bar

-Max Dual DB Bench Press (Rx50/35, S 40/25)

Rest 1:00 minute between sets

Goal: Complete 10+ DB Bench Press Each Set

-Primary Objective: Complete the Toe to Bar in under 75 seconds

-Secondary Objective: Complete 10+ Reps on DB Bench Press each Set

-Stimulus: Upper Body Press / Midline Conditioning

-RPE: 7/10

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

EMOM 30min (:45 sec work/:15 sec transition)

Station 1: Row

Station 2: Plate to overhead

Station 3: Bike

Station 4: DB hammer curls

Station 5: Ski

Rest: 1min

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

All Supersets:

5 Sets

8 Pendlay rows

8/8 KB or DB Gorilla rows

5 Sets

8 Yates rows

8/8 DB bent over rows

3 Sets

BB "21"

21 BB supinated shoulder to overhead

3 Sets

10 BB drag curls

10 BB reverse curls

10 Zottman curls (tempo :02 secs up and down)

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: Machine of Choice

Minute 2: :25/25 Seconds, World's Greatest Stretch

Minute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 45/35lb (20/15kg)

Minute 4: 50/50ft (15/15m) Bottom-Up Kettlebell Overhead Carry, Moderate Load

B: Snatch (Snatch
5 minute EMOM
1 Muscle Snatch + 1 Hang Power Snatch

Straight into:

5 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch

Straight into:

5 minute EMOM
2 Squat Snatches
*Record heaviest 2 reps)

C: Metcon (Time)

"Dasher"

For Time

50 Hang Power Snatch

43/30 Cal Row or Ski or 30/22 Cal Bike

50 Overhead Squats

Load: (Rx 65/45, S 45/33)

Goal: 6:00-10:00 minutes

-Time Cap: 15:00 minutes

-Primary Objective: Completing the barbell movements 4 sets or less

-Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

-Stimulus: Quad Stamina / Barbell Cycling / Sprint Chipper

-RPE: 8/10

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

15 Banded Good Mornings

8 Walking Inchworms

10/10 Single Leg Glute Bridge w/ Adduction

:30 second Glute Bridge Hold w/ adductor squeeze

B: Metcon (6 Rounds for time)

"Boxing Day"

Every 5:00 minutes for 30:00 minutes,

Alternating Stations

Station 1:

100 Double Unders (A: 200 singles)

20 Deadlifts (Rx 225/155, S 165/125)

Station 2:

350/300m Row

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

Goal: 75-90 seconds / Movement

Primary Objective: Complete each set in ~3:30-4:00

Secondary Objective: Consistent paces on each station across all sets.

-Stimulus: Posterior Chain / Aerobic Conditioning / Lactate Threshold

C: Accessories (Time permitting
3 Sets, For Quality
8-10 Glute Ham Raises
:30 second Weighted Wall Sit
:20/:20 second Copenhagen Plank Hold )

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

Metcon (No Measure)

100M DB farmers carry (high/low)

10/10 DB SA high pull

10/10 DB SA Arnold press

10/10 DB SA bent over rows

10/10 DB SA hammer curls

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Min 0:00 to 12:00

200M Ski erg

10 Bench dips

10 Push-ups

Min 12:00 to 24:00

200M Row

10 DB bench press (50/35)

10 DB close grip bench press

Min 24:00 to 36:00

20 Cal Assault bike

10 KB RDL (53/35)

10 KB Russian swings

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 Row

1:00 Ski

1:00 Bike

The coach will call out a number and the athletes must go to that position. So if the coach calls 1, athletes will hit the deck, 2 then athletes will move to the top of a push-ups, then 5, they will just feet to hands and jump to the sky. If the coach says 2 again, athletes will jump right back to the top of a plank position. This will go on for as long as the coach dictates. If an athlete messes up a sequence they have to do 3 burpees before coming back into the game.

B: Metcon (Time)

"12 Days of Fitness"

1: Burpee Bar Muscle-Ups

2: Strict Pull-Ups

3: Burpee

4: Push-Ups

5: Push Press

6: Front Alt Rack Reverse Lunges Steps

7: Hang Power Cleans

8: Deadlifts

9: Box Jumps (Rx24/20, S 20/16″)

10: Wall Balls (Rx 20/14, S 16/12) 10/9ft

11: Power Snatch

12: Wall Walks

Load: (Rx 115/75, S 95/65)

Time Domain: 25:00-35:00 minutes

-Time Cap: 40:00 minutes

-Primary Objective: Have fun, enjoy some fitness with the community and achieve your best time possible

-Secondary Objective: Minimize transitions and work into a flow with these movements as we have included a barbell complex and a gymnastics complex to help this workout flow and stay moving quickly.

Stimulus: Muscular Stamina / Endurance / Barbell Cycling