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 - HGX-FIT

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A: Metcon (No Measure)

3 Couplets: Back

Every 2min for 8min

8 Pendlay rows

16 DB Bent over rows

Rest :90sec

Every 2min for 8min

8 Bent over rows

16 DBs Alt Gorilla rows

Rest :90 sec

Every 2min for 8min

8 Yates rows

16 DBs Alt Renegade rows

B: Metcon (No Measure)

Grip strength: EMOM 12min

Static hold: BB (225/185)

100' DBs Farmers carry (70/50)

Dead hang - Rig

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 - Legends

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Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10/10 DB Hammer curls

100M Farmers carry (high/low)

***

10 BB shoulder press

10/10 DB Arnold press

Letters (Y and T) 12 reps each

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

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Warm-Up

:30/:30 Samson Stretch

:30 Alternating Scorpion Stretch

:30 Alternating Active Pigeon Stretch

---

2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

10 Goblet Cossack Squat

Strength Superset (5 Rounds for weight)

Every 2:30 x 5 Sets

12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat

8-10 Dumbbell Bench Press, For Load

"You Really Got Me" (AMRAP - Rounds)

15:00 EMOM

minute 1: 15/12 Cal Row or Ski 12/9 Cal Bike

minute 2: 100ft (30m) Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 15 Toe to Bar

minute 5: Rest

Farmers Carry Load: KB’s at (Rx70/53, S 53/44) or DB’s at (Rx70/50, S 60/40)
---

Stimulus: Midline Conditioning

RPE: 7/10

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less

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

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Warm-Up: 

2 Sets, For Quality

10 Bend and Bows

10 Torso Rotations

10 PVC Pipe Passovers

5/5 PVC Pipe Around the Worlds

:20 second PVC Pipe Prayer Stretch

---

2 Sets, with Empty Barbell

10 Snatch Grip Romanian Deadlifts

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Hang Power Snatch

5 Box Jump Overs

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

Building to a Heavy for the Day)

"Jump" (Time)

8 Rounds for Time

5 Deadlifts

10 Box Jump Overs

Load: (Rx 275/185, S 225/155)

Box: (Rx24/20, S 20/16″)

% of Deadlift, Should not exceed 65%
Goal: 7:00-11:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Complete round in as close to 1:00 as possible

Secondary Objective: Unbroken Deadlifts

Optional Accessories (Checkmark)

For Quality:

8:00 Tabata (:20 On/:10 Off)

Station 1 - Superman Hold

Station 2 - Hollow Hold

The goal here is quality, basic positions for our gymnastics movements

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

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Warm-Up

2 Sets, For Quality

30 second Jump Rope Practice

4 Inchworm to Hollow Hold (3sec)

6/6 Kettlebell Halos

6/6 Kettlebell Windmills

3-5 Strict Pull-Ups or 8-10 Ring Rows

:15/:15 Single Arm Plank with Reach

Gymnastics Skill and Play Time (Checkmark)

Freestanding Handstand Hold Progression

10:00 minutes

- Crow Pose

- Headstand Pose

- Nose to Wall Handstand Hold

- Back to Wall Feet Spotted Handstand Hold

- Freestanding Handstand Hold Partner Drill

#TEAMPRVNTUESDAY

"PRVN Skill" (AMRAP - Rounds and Reps)

14:00 AMRAP

60 Double Unders (A: 120 singles)

40 Single Dumbbell Step Overs

60 Double Unders

20 Handstand Push Ups

60 Double Unders

10 Ring Muscle-Ups (A: 10 pull ups + 10 D ring Dips)

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

Box: (Rx24/20, S 20/16″)
--

Goal: 2+ Rounds (500+ Reps)

Score: Reps

RPE: 8/10

Primary Objective: Manage Your Skill Capacity Well

Secondary Objective: Double Unders as Recovery

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

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 - Legends

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Metcon (No Measure)

Partner training:

500M walk (weighted)

20 Box step ups

20 Air squats

500M walk (weighted)

25 Box step ups

25 Air squats

500M walk (weighted)

30 Box step ups

30 Air squats

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 - HGX-FIT

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Bench Press (3 Waves - Every :90sec
5 reps at 70%
3 reps at 75%
1 rep at 80%
5 reps at 75%
3 reps at 80%
1 rep at 85%
5 reps at 80%
3 reps at 85%
1 rep at 90%)

Metcon (No Measure)

4 sets - 20 min time cap

8 BB Close bench press

8 DB Barrel press

8 DB Standing flys

8 Diamond push-ups

***

3 sets

10 BB Reverse curls

10 BB Ceiliing crunches

10 BB Drag curls

10 BB Ceiling crunches

10 BB Tricep ext (behind the neck)

10 BB Ceiling crunches

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

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Warm-Up

2 Sets, For Quality

1:30 Row (:45 Easy, :30 Moderate, :15 Hard)

8 Segmented Clean Deadlift (Top Down)

8 Tall Muscle Cleans

8 Front Rack Elbow Punch Throughs

8 Back Squats

4 Jumping Back Squats

--

Add Loads

2-3 Sets

1 Segmented Clean Grip Deadlift

1 Hang Clean Pull

2 Squat Clean

5 Back Squats

--

Load to Back Squat Weights

Back Squat (Every 2:00 x 5 Sets
5 Back Squats

Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)

"Panama" (6 Rounds for weight)

Every 90 seconds x 6 Sets

12/9 Cal Row or Ski or 9/7 Cal Bike

3 Squat Cleans

Score = Total Load

Suggested Squat Clean Load of 70%+ of 1RM
Goal: Build to around 80-85% of 1RM Squat Clean

Stimulus: Battery Work

RPE: 7-8/10

Primary Objective: Complete each working set in under 75 seconds

Secondary Objective: Complete each set of cleans in under 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

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Warm-up (No Measure)

Cat-Cow

Thread Needle to Thoracic Rotation

Scap Push-Ups

World's Greatest Stretch

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 Push-Ups (elevated, banded or negatives)

**Record step-up weight and add notes on how many reps completed on each movement

B: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)

12-15 Heel-Elevated Adductor Goblet Squats

10-12 Ring Rows

30-45sec Side Plank (ea side)

**Record rounds and reps. Add note with weight used

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon pose

Child's pose

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 - HGX-FIT

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A: Metcon (No Measure)

Shoulder press complex: 3 Waves, Every :90sec

Strict press + Push press

3+5 at 70%

2+3 at 75%

1+1 at 80%

3+5 at 75%

2+3 at 80%

1+1 at 85%

3+5 at 80%

2+3 at 85%

1+1 at 90%

**% based on strict press

B: Metcon - Time cap 12min (No Measure)

Shoulder shrugs: 3 x 8 (heavier side)

***

Seated delt raises: 3 sets of 10reps. Each position

Front delt raises

Lateral delt raises

Rear delt raises

*Focus on rolling back shoulders to engage lower traps - squeeze scaps/shoulder blades

C: Metcon (No Measure)

3 Supersets:

8 Pendlay rows

12 Banded lat pulls (green or black band)

***

Remaining time: Core - GHD or Vups