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 - Legends

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Metcon (No Measure)

Partner training:

250M weighted walk (together)

Partner 1: 25 Box step ups

Partner 2: 12 KB swings + 12 KB high pulls

Then switch movements

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 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

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

400m Run

—

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

–

Barbell Warm-Up

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

- 3 Snatch High Pull

- 3 Muscle Snatch

- 3 Power Snatch

Then.. The Complex

–

Cue through the positions and work athletes through the entire complex at least once before starting the segment.

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Power Snatch Complex / Technique Focus (5 Rounds for weight)

Every 2:00 x 5 Sets

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch

"Rainbow Road" (Weight)

20:00 AMRAP

400m Run

10 TnG Power Snatch
--

Score = Total Load Lifting

Primary Objective: Complete 5+ Rounds

Secondary Objective: Most total load lifted per set

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 - Legends

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Metcon (No Measure)

Interval training:

Every 4min for 5 rounds

:90sec of row or ski

12/12 DB shoulder press

12/12 DB bent over rows

12/12 Red band lat pulls

15 Red band face pulls

**Rest 2min b/t rounds

***500M walk at the end of round 5

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

KFIT - Deload week (No Measure)

Unilateral: One DB

5 sets

10/10 Flat bench press

10/10 Barrel press

10/10 Bent over rows

***

4 sets

10/10/10 Lateral delt raise (angle)+front delt raise+Arnold press (Right side - then left side)

***

3 sets

10/10 KB/DB Single leg RDL (slow cadence)

Loaded/stance leg - small knee flexion

Pelvis level - keep toes pointing down

Maintain straight line from head to foot

***

GHD/Vups = 125

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 (No Measure)

2:00 Cardio Choice

–

8:00 EMOM

Minute 1 : 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2: 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers

Minute 3: 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4: 3-5 Broad Jumps or 10 Jumping Air Squats

Squat Clean Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster

The goal here today is to build to around 85% of 1RM Thruster)

#TEAMPRVNTUESDAY

"The Red Shell" (Time)

For Time:

5-10-15-20-15-10-5

Bar Facing Burpees

Thrusters

Barbell: (Rx 95/65, S 75/55)
Goal: 11:00-15:00

Time Cap: 17:00

Score: Time

RPE: 9/10

Primary Objective: Strong Back Half Finish

Secondary Objective: Bar Facing Burpee Cadence

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 - Mom's Strength Conditioning

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Warm Up (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: Strength - 3 Sets (Weight)

A1. 8-10 Staggered Stance RDL w/Hip IR (ea side)

A2. 10-12 Bent Over 3-Point Rows (ea side)

B: Strength - 3 Sets (Weight)

B1. 10-12 Heel-Elevated Adductor Goblet Squats

B2. 50' Offset FR/Farmer Carry (ea side)

C: Metcon: 8-10min AMRAP (AMRAP - Rounds and Reps)

1min Cals on Machine

8-10 DB Z Press / Seated DB Press

30-45 sec Side Plank (ea side)

Cooldown (No Measure)

Adductor Rockbacks

Sigle Leg Forward Fold

Elevated Child's 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 (Checkmark)

3 Sets, for Quality

1:00 Cardio Choice

6 Inchworm Push-Ups

8/8 Single Arm Ring Row

8 Ring V-Outs

:10 second Supine Grip Chin Over the Bar Hold

"Super Horn" (6 Rounds for time)

Every 2:00 x 6 Sets

15 American Kettlebell Swings

3-5 Ring Muscle Ups (A: 5-7 Strict Pull-Ups+5-7 Strict Ring Dips)

Kettlebell: (Rx53/35, S 44/26)
--

Score = Total Sum Time

Stimulus: Gymnastics Density

RPE: 7/10

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

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)

400 row

Musical wallballs

Back Squat (5x3)

Build up in weight.

Focus on good depth. Squat to a box if necessary!

Metcon (No Measure)

AMRAP 3 min x4

Rest 1 min and go from AMRAP A to AMRAP B

AMRAP A

2-3 wall walks

Max wall balls to target

AMRAP B

100 m dual db/kb farmer's carry

Max box jumps/step ups

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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A: Metcon (No Measure)

AMRAP 8:

2 DBs Renegade rows + twist

2 DBs Zottman curls

2 DBs Lateral delt raises

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 12:

2 DBs Gorilla rows (50/35)

2 DBs Deadlift

100M run/row

***Add 2 reps after each round***

Rest 2min

AMRAP 15:

2 DBs Man makers

2 Strict “L” raise

100M run/row

***Add 2 reps after each round***