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Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Legends
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
Next HGX Apparel order Feb
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Every :90sec
5x5 at 78%)
B: Shoulder shrugs (EMOM
5x8 at 80%)
C: Metcon (No Measure)
3 sets
10 DB Side angle lateral delt raises
10 DB Front delt raises
10 DB Arnold press
3 sets
10 BB Reverse curls
10 Plate tricep ext (behind the neck)
10 DBs Hammer curls
10 DBs Skull crushers
10 BB Drag curls
10 Diamond push-ups
Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
8:00 minutes: For Quality
9/7 Calorie Machine of Choice
8 Bootstrap Squats
:10 second Chin Over Bar Hold
:30/:30 Side Plank
"Dustbringer" (AMRAP - Rounds)
Every 2:00 x 20 Sets (5 @ Each Station)
Station 1: 10 Ring Rows + 200m Run + 10 Air Squats
Station 2: 14/11 Cal Bike + 16 Renegade Rows
Station 3: 14/11 Cal Row or Ski + 100ft (30m) Farmers Carry
Station 4: 1:00 Accumulated Plank Hold
Dumbbells: (Rx50/35, S 40/25)
Kettlebells: (Rx70/53, S 53/44)
Primary Objective:
Complete each station’s prescribed work within the 2:00 window for all 20 sets. Maintain steady output without falling behind the clock.
Secondary Objective:
Focus on quality of movement—strict ring rows, full-depth air squats, controlled renegade rows, stable farmer’s carries, and proper plank positioning.
Stimulus:
A long-duration, moderate-intensity conditioning piece blending bodyweight movements, simple gymnastics, and cyclical elements. This workout tests steady-state endurance, grip strength, midline stability, and overall work capacity.
RPE: ~7/10
The effort should be sustainable. Athletes will feel challenged but not at their limit—breathing will be elevated, and muscles will fatigue gradually, but they should remain in control throughout.
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
Next HGX Apparel oder Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
GYM CLOSED HOME WORKOUT
2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps (Heels on Wall)
5 Hollow to Arch Rolls
10 Walking Lunges
10 Alternating Cossack Squats
:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang
“Stoneward” (Time)
For Time
4 Rounds
20 V-Ups
10 Strict Handstand Push-Ups
50/50 ft Walking Lunge
Goal Time Domain: 13:00–17:00
Time Cap: 20:00
Stimulus: Gymnastics Density and Interference
RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.
Primary Objective: Muscle Fatigue Management
Break v-ups and Handstand Push-Ups before reaching full failure. Better to take short, planned breaks than struggle with singles at the end
Secondary Objective: Minimize Transition Time
Set equipment up efficiently to reduce downtime between stations. Move quickly but deliberately between movements.
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
Warm-Up
GYM CLOSED HOME WORKOUT
3 Sets, For Quality
1 Wall Walk + 10 second Nose to Wall Hold
5 No Jump Burpees
—
"Edgedancer" (2 Rounds for reps)
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
2 Wall Walk
4 Burpee Jump over line
6 Squat Jumps
-Into-
-Max Effort 25ft Shuttle Run in Remaining Time
25ft/25ft =1 rep
-2:00 rest-
--
Primary Objective: Push a steady pace through the gymnastic
Secondary Objective: Improve efficiency in transitions
Stimulus: Moderate-to-high intensity, blending gymnastics
RPE: ~8/10 – High effort
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog 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
Warm-Up
2:00 Cardio Choice
—
8:00 minutes: For Quality
5 Up Downs (No Push-Up, No Jump Burpee)
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
:30 seconds Jump Rope Practice
10 Scapular Pull-Ups
3-5 Strict Pull-Ups or Jumping Pull-Ups
–
Then Build towards working weights on the barbell
Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%)
"Skybreaker" (Time)
For Time:
5 Rounds
7 Burpee Pull-Ups
15 Front Squats
50 Double Unders (A: 100 Singles)
Barbell (Rx 115/75, S 95/65)
Time Domain + Time Cap:
Time Domain: 12-15 Minutes
Time Cap: 17 Minutes
Stimulus: Leg Stamina / Classic CrossFit Triplet
RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.
Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.
Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions
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
Bench Press (Every 2min for 8min
5 reps at 75-80% of 1RM
8 reps DBs Close press (50/35))
Metcon (No Measure)
4 Superset couplets
3 sets
8 DBs Floor press
8 DBs Barrel grip press
3 sets
10 DBs Standing flys
10 Diamond push-ups
3 sets
10 DBs wall bicep curls (Tempo 3.1.3.1)
10 DBs floor skull crushers
3 sets
10 DBs wall hammer curls (Temp 3.1.3.1)
10 DBs glute bridge skull crushers
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)
High knees
Butt kick
Soldier kick
Lunge lunge/squat squat
Skip
Bear Crawl
Crab Walk
Broad jump
Shuffle
Push Press (5x5 build over sets)
Good-bye 2024! (AMRAP - Rounds and Reps)
20 min AMRAP w/ partner
***Split work as desired
24 sit-ups
24 kb deadlifts
24 ball slams
24 box jumps/step ups *db transfers
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
Warm-Up
2 Rounds for Quality
1:00 Bike
10 Scapular Push-Ups
20 Bear Plank Shoulder Taps
:15 second Hollow Hold
:15 second Superman Hold
—
2 Rounds
1 Wall Walk + 10 Wall Facing Shoulder Taps + 10 second Hold
*Can do this on a box as well for a progression
10 Seated Pike Ups
4-6 Supine Leg Raises
Strength and Stabilty (Checkmark)
Every 2:00 x 5 Sets
10-15 second L-Sit
20-30 second Handstand Hold (Freestanding or Wall Supported)
This is a good day to go over some fun skills and drills for both the L-Sit and Handstand Hold. Spend a little time here talking through different modifications and ways to build good progressions here for athletes.
Focus on core strength, body-line positioning, and static stability. The L-sit challenges midline stability and hip flexor endurance, while the handstand hold reinforces overhead stability, balance, and shoulder strength.
"Donkey Kong" (No Measure)
20:00 EMOM
minute 1: 12/9 Calorie Bike
minute 2: 10 Dumbbell Bench Press
minute 3: 20 Renegade Rows
minute 4: 15 GHD Hip Extension
minute 5: Rest
Load: Choice For All Movements
--
Primary Objective: Complete each movement in under 45 seconds
Secondary Objective: Total Load across movements
Stimulus: Strength & Stability
RPE: 7/10
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