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: Cardio Choice

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

minute 3: 8 Barbell Back Squats + 8 Front Rack Lunges

minute 4: 8-10 Supine Leg Raises

Strength Superset (5 Rounds for weight)

Every 3:00 x 5 Sets

12 Barbell Front Rack Box Step Ups

6 Push Press @ 75%

Box:(Rx24/20, S 20/16″)
--

% is Based on 1RM Push Press

We are looking to have a workout that is solely dedicated to the strength component and accessory component today to emphasize the effort here and develop better overall capacity on these two movements.

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

For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

"12 Days of Fitness" (Time)

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calories

12) Ring Muscle-Ups

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

Box Height: (Rx24/20, S 20/16″)
--

Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

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 - Mom's Strength Conditioning

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Warm-up (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: Strength - 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: Strength - 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon pose

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

2:00 minutes on the Rower, increasing intensity

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

Barbell Warm-Up

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

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Squat Snatch (Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

"Grannies" (4 Rounds for reps)

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Calories

minute 4: Rest

Barbell: (Rx 95/65, S 75/55)
Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

Mobility

PRVN Recovery #6

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Extended Arm Lizard Pos e

1:00/1:00 Single Leg Forward Fol d

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 - Uniquely Abled Fitness

Warm-up (No Measure)

Row and burpee game w/ partner

Stretching:

Birddog

Thoracic rotation

Inchworm

Straight leg kicks

Glute bridges

Cossack squat

Leg swings

Air squats

Front Squat (5x5
Build)

From the rack

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP

7 ring rows

5 front squats (from the ground)

30 jumprope

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

Metcon (No Measure)

4 sets

12 Pendlay rows

12/12 Gorilla rows

100' Farmers carry

***

4 sets

12 Yates rows

12/12 DB Bent over rows

***

4 sets

10/10 DBs Renegade rows

12 DBs bicep curls (on the wall - tempo at 3secs)

***

4 sets

12 BB Reverse curls

12 DBs Hammer curls (on the wall - tempo at 3secs)

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:

500M walk (weighted)

20 Box step ups

30 Air squats

500M walk (weighted)

25 Box step ups

35 Air squats

500M walk (weighted)

30 Box step ups

40 Air squats

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

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

:30 second Dead-Bugs

:30 second Bird-Dogs

15 Banded Pull Aparts

12 Banded Face Pulls

:20/:20 second Banded Front Rack Stretch

Get to Working Loads on Deadlift and Bench Press

Strength Superset (8 Rounds for weight)

Every 3:30 x 4 Sets

10 Bench Press @ 55-60%

12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

"Shadowlands" (AMRAP - Reps)

For Reps:

8:00 AMRAP

3-6-9-12...

Burpee Pull-Ups

Shoulder to Overhead

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

For scoring purposes:

Finishing 15 - 90 Reps

Finishing 18 - 126 Reps

Finishing 21 - 168 Reps

Finishing 24 - 216 Reps

Goal: 100-140 Reps

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

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

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

:30 second Bike

20 Plank Shoulder Taps

10 Alternating Hang Dumbbell Snatch, Light

:30 second cals

10 Alternating V-Ups + 10 second Hollow Hold

"Mount Mumandad" (AMRAP - Rounds)

40:00 EMOM

min 1: 14/11 Cal Row or Ski

min 2: 3 Wall Walks

min 3: 16 Alternating Hang DB Snatch

min 4: 11/8 Cal Bike

min 5: 16 GHD Sit-Ups

Dumbbell: (Rx50/35, S 40/25)
--

Stimulus: Muscular Stamina / Volume Building

RPE: 7/10

Primary Objective: Complete each movement within the 45 sec mark for each minute

Secondary Objective: Maintain a 7/10 RPE or lower for the duration of the workout.

Optional Accessories (Checkmark)

For Quality:

4 Sets

:30 Ring Side Plank Right

:30 Ring Side Plank Left

1:00 Forearm Plank, Add Load if Able

-rest 1:00 b/t sets-

Ideally set the ring 2-3 inches off the ground.

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

A: Bench Press (15min to find new 1RM)

Suggested rep scheme

10 - 8 - 5 - 3 - 1…..

60 - 70 - 75 - 80 - 90+….

B: Metcon (No Measure)

3 sets

10 BB Close grip bench press (155/105)

10 DBs Barrel press (50/35)

***

3 sets

10/10 Medball offset push-up

10 Medball push-up (hands on top)

10 DBs Tate press

10 Hindu push-ups

***

2 sets

15 BB Ceiling crunches

50 Weighted Russian twist

15 BB Ceiling crunches

50 Weighted Russian twist