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
5 x 5 at 80-83% of 1RM
B/T sets 8 DBs Barrel press)

Metcon (No Measure)

4 Superset couplets

3 sets

10 DBs Floor press

10 DBs Close grip press

3 sets

15 DBs Standing flys

15 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 Dec 7th @ 5-8PM

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training: I GO - YOU GO

15 Barbell shoulder to overhead

10/10 DB Arnold press

100M Farmers carry (high/low)

Letters (Y, T, W) 15 reps each letter

250M Walk

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

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

HGX Holiday Party Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Kneeling Forearm Stretch

:45/:45 Banded Front Rack Stretch

-then-

For Quality:

12:00 EMOM

Minute 1: 10/10 Banded Archer Row

Minute 2: 10/8 Cals

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps

Minute 4 - :10 Dead Hang + 10 Scap Pull-Ups

#TEAMPRVNTUESDAY

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

"Just Tap It In" (AMRAP - Rounds and Reps)

4 Sets

3:00 On/1:00 Off

15/12 Row, 13/10 Ski, 14/20 Bike Cals

15 Chest to Bar Pull-Ups

15 Box Jumps

*Pick up where you left off each round.

Box: (Rx24/20, S 20/16″)

Score = rounds + reps
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Goal: 6-8 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Chest to Bar 1-2 Sets

Secondary Objective: Box Jump Cadence

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

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

HGX Holiday Party Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

2:00 Cardio Choice

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3 Sets

:30 second Jump Rope Practice

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Romanian Deadlifts

10 Barbell Strict Press

Deadlift (Take 15:00 to Establish
3RM Deadlift
)

Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.

"Happy" (Time)

4 Rounds for Time

72 Double Unders (A: 144 singles)

18 Deadlifts

12 Shoulder to Overhead

Load: (Rx135/95, S 115/75)
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Goal: 6:00-9:00 minutes

Time Cap: 12:00

Primary Objective: Maintain big sets on all movements

Secondary Objective: Keep consistent split pacing round to round.