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

HAPPY HOLIDAYS -GYM CLOSED

HOME WORKOUT

3 Sets, For Quality

Warm up as needed

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

"Boo" (Time)

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats
---

Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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

General Warm-Up

HAPPY HOLIDAYS -GYM CLOSED

HOME WORKOUT

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

"Toad" (Time)

For Time:

10 Rounds

20 Alternating Lunges

10 V-ups

6 Shuttle Runs

(25ft/25ft out and back =1 Shuttle Run)
---

Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

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 - Functional Fitness

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Warm-Up

2:00 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

—

Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- 3 Clean High Pull

- 3 Muscle Clean

- 3 Power Clean

- 3 Push Jerk

- 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go)

Focus:

Develop strength and refine technique under a moderate heavy load.

Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.

"Baby Yoshi" (2 Rounds for reps)

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calories

2:00 Rest b/t sets

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

Box Height (Rx24/20, S 20/16″)
--

Score : Total Sum Reps

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

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 - HGX-FIT

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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

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

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

12:00 EMOM

minute 1: 150m Run

minute 2: 8 Bradford Press with Lockout + 8 Barbell Behind the Neck Elbow Punch Throughs

minute 3: 6 Barbell Strict Press + 6 Barbell Push Press + 6 Barbell Push Jerk

minute 4: 8-10 Supine Leg Raises

"Mount Wario" (Time)

3 Rounds

200m Run (A: 14/11 Cal Bike)

10 Strict Press (Rx 75/55, S 65/45)

Directly into..

3 Rounds

200m Run

10 Push Press (Rx 95/65, S 75/55)

Directly into..

3 Rounds

200m Run

10 Push Jerk (Rx 115/75, S 95/65)
---

Goal: 12:00-17:00

Cap: 20:00

Primary Objective: Complete each set of overhead press unbroken

Secondary Objective: Complete each round in under 90 seconds. This will have you finishing in that 13:30 mark.

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

—

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 .

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

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

-

: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

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 Sets, For Quality

12/9 Calorie Machine, Alternating Sets

8 Ring V-Outs

8 Ring Rows

8 Inchworm Push-Ups

8 Hollow Rocks + 8 V-Ups

"Bowser Castle" (Checkmark)

40:00 EMOM

minute 1: 11/8 Cal Bike

minute 2: 8/6 Strict Pull-Ups + 8 Toe to Bar

minute 3: 14/11 Calorie Row or Ski

minute 4: 12 DB Bench Press

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

Stimulus: Muscular Endurance / Volume

RPE: 7/10

Primary Objective: Complete each movement(s) in the minute.

Secondary Objective: Obtain 10+ seconds rest for each minute during the EMOM

Mobility (Checkmark)

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon