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

Metcon (No Measure)

Partner training:

10 Barbell shoulder to overhead

10 DBs shoulder press

10 DBs hammer curls

Farmers carry (high/low)

***

10 KB swings

10 KB high pull

10 KB RDL

Farmers carry with KB

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

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

For Quality

10:00 AMRAP

200m Run

1 Barbell Complex*

10 Alternating Box Step-Ups

5 Inchworm Push-Ups

5 Pike Push-Ups

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean)

--

Building to a Heavy for the Day

Stimulus: Barbell Conditioning and Cycling

"Spy Game" (Time)

3 Rounds For Time

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

20 Box Jump Overs

15 Handstand Push-Ups

Box Height: (Rx24/20, S 20/16″)
--

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

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: 

3 Sets, For Quality

200m Run

:30 second Jump Rope

:20 second Tuck L-Hang

10/10 Single Leg Glute Bridge

20 Wall Lean Banded Psoas March

"Mean Street" (AMRAP - Rounds and Reps)

25:00 AMRAP

200m Run

10 Strict Knees to Elbow

100ft (30m) Dual Kettlebell Front Rack Carry

2 Wall Walks

20 second Nose to Wall Handstand Hold

40 Double Unders

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

Goal: 4+ Rounds

Primary Objective: Complete 4+ rounds while maintaining a low RPE

Secondary Objective: Complete each set of Wall Walks to Nose to Wall Handstand Hold unbroken

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng 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 - Uniquely Abled Fitness

Warm-up (No Measure)

Spade - banded pull apart

Heart - DB snatch

Diamond - DB Press

Club - Jumping jack

Bench Press (6x3)

On the 2:00

Partner Workout! (No Measure)

AMRAP

*split work as needed

50 feet bear crawl

40 ball slams

30 db hang power cleans

20 hanging knee raises or bar touch jumps

10 tire flips/box flips

At the end of 15 min from 15-20 max cals on the machine

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

View Public Whiteboard

A: Metcon (No Measure)

Shoulder press complex: 3 Waves, Every 2min

Strict press + Push press

3+5 at 73%

2+3 at 78%

1+1 at 83%

3+5 at 78%

2+3 at 83%

1+1 at 88%

3+5 at 83%

2+3 at 88%

1+1 at 93%

**% based on strict press

B: Metcon (No Measure)

5 sets

10/10 DB Arnold press (floor - legs straight)

10 Banded face pulls (place band eye level)

15 BB Rollouts

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

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

3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

"Runnin' With the Devil" (8 Rounds for time)

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row or Ski Sprint

Kettlebell: (Rx70/53, S 53/44)

Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners to complete the full round within each set.
--

Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Primary Objective: Combined Working time for partners to be under 4:00

Secondary Objective: Maintain Consistency Across

Optional Accessories (Checkmark)

4 Sets, For Quality

20 V-Ups

Rest 30 seconds

1:00 Weighted Plank

Rest 30 seconds

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

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

A: 3 Sets (3 Rounds for reps)

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

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

*Record reps and note weight in comments

B: 3 Sets (3 Rounds for reps)

B1. 10-12 Heel-Elevated Adductor Goblet Squats

B2. 100' Offset FR/Farmer Carry (ea side)

*Record reps and note weight in comments

C: 3rd Trimester Mobility Flow (No Measure)

Choose between hip/low back relief, psoas release, or push prep

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

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

:45/:45 Couch Stretch

12 Bootstrap Squats w/ Block & Twist

15 Banded Face Pulls

-then-

10:00, For Quality

30 Plate Hops

10 Air Squats

10 Push Ups

5 Muscle Clean

5 Strict Press

Empty Barbell then progress loads…

Front Squat + Jerk (6 Rounds for weight)

Every 2:00 x 6 Sets

2 Front Squats + 2 Jerks

Perform @ 75-85%

*Any style jerk today, athlete choice.

% is Based on 1RM Clean & Jerk

"PRVN Classic" (Time)

For Time:

5 Rounds

24 Wallball Shots

12-15-18-21-24 Pull-Ups

Wallball: (Rx 20/14, S 16/12) to 10ft/9ft
--

Goal: 8:00-12:00

*Time-cap 15:00

Primary Objective: Overall Time

Secondary Objective: Go Big on the Pull-Ups

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

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)

250 run/wheel

Stretch:

Updog/downdog

Bird dog

Thoracic rotation

Superman

Hollow hold

Leg kickovers

Cossack

Clean and Jerk (Hang power clean or power clean
Split jerk or push jerk)

Hanging Frace (Time)

6 min cap

Intellectual:

3 rounds for time

15 hang clean and press 65#/45#

15 jumping pull-ups

Seated 2:

15 hang clean and press #75

15 pull-ups

Tabata (No Measure)

8 rounds

:20 work/:20 rest

Alternating v-up

Plank