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: 150m Run

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

minute 3: 6 Barbell Strict Press + 6 Barbell Push Press + 6 Barbell Push Jerk

minute 4: 8-10 Supine Leg Raises

"Mount Wario" (Time)

3 Rounds

200m Run (A: 14/11 Cal Bike)

10 Strict Press (Rx 75/55, S 65/45)

Directly into..

3 Rounds

200m Run

10 Push Press (Rx 95/65, S 75/55)

Directly into..

3 Rounds

200m Run

10 Push Jerk (Rx 115/75, S 95/65)
---

Goal: 12:00-17:00

Cap: 20:00

Primary Objective: Complete each set of overhead press unbroken

Secondary Objective: Complete each round in under 90 seconds. This will have you finishing in that 13:30 mark.

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 Cardio Choice

—

3 Sets, For Quality

15 Banded Good Mornings

10 Alternating Box Step-Ups

5/5 Pistol Box Step-Downs

10/10 Single Leg Foot Elevated Glute Bridge

5/5 Single Arm Ring Rows w/Rotation

"Triple Mushroom" (Time)

For Time: With a Partner

4 Rounds

28 Deadlifts

28 Dual Dumbbell Box Step Ups

7 Rope Climbs (A:21 Ring Rows)

Barbell: (Rx 225/155, S 165/125)

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

Box: (Rx24/20, S 20/16″)

Can Sub: Kettlebells for Dumbbells if necessary
---

Goal: 16:00-22:00

Time Cap: 25:00

Score: Time

RPE: 8/10

Primary Objective: Manage Grip Fatigue

Secondary Objective: Maintain Sets of 6-10 Reps at a time for the Deadlifts and Step-Ups and complete the Rope Climbs in under 2 minutes.

Optional Accessories (Checkmark)

For Quality:

Part A)

5 Rounds

1:00 Dead Hang

-rest :15-

:30 Ring Hamstring Curls

-rest :15-

Part B)

5 Rounds

:30 Banded Curls

:30 Banded Tricep Extensions

If the ring hamstring curl is too difficult, perform foam roller hamstring curls .

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

2:00 Cardio Choice

-

:30/:30 Quadruped Adductor Hip Rock

:30 Down Dog Calf Stretch

:30/:30 Active Pigeon Stretch (5 sec Pause in Stretch)

:30/:30 Couch Stretch

-

2 Sets

10 Pause Glute Bridges (2sec)

:30 sec Dead-Bug Alternating Heel Taps

:30 sec Alternating Bird-Dogs

10 Russian Kettlebell Swings

10 Goblet Squats

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

Set 1: @ 70%
Set 2: @ 75%
Set 3: @ 75%
Set 4: @ 80%
Set 5: @ 80%)

The focus here will be to progress loads from the weights we did in week 1. We should still be able to accomplish another 2-3 reps if we needed to on

"Blooper" (AMRAP - Rounds and Reps)

15:00 AMRAP

10 Wall Walk

30 Dual Dumbbell Squats

120 Double Unders (A: 240 singles)

*After (if) you finish 3 rounds, the 10 wall walks become a 100ft/30m Handstand Walk each time.

Dumbbells: 2x(Rx50/35, S 40/25)

*You may hold the dumbbells on the shoulders however you see fit today.
--

Goal: 2.5-4 Rounds

Score: Rounds & Reps

RPE: 8/10

Primary Objective: Consistency is King

Secondary Objective: Aggressive Approach to Wall Walks

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)

Stretches:

Updog/downdog

Scorpion

Bird dog

Thoracic rotation

Superman

Hollow rock

Glute bridge

Power Clean (4x3 build)

Sleigh the Day (No Measure)

Partner WOD

25 min

1000 row buy-in

In the remaining time AMRAP…

12 sandbag cleans

Sled push

12 box get overs (Dallas 2 plate get overs)

*One partner works at a time

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: Shoulder Press (Every :90sec
5x5 at 75%)

B: Shoulder shrugs (EMOM
5x8 at 75%)

Metcon (No Measure)

Shoulder accessories: 2 sets

15 reps of each letter (Y, T, W)

***

5 sets

10 DBs bicep curl (against the wall)

10 BB drag curls

12/12 DB SA preacher curls

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

View Public Whiteboard

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

View Public Whiteboard

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 - Functional Fitness

View Public Whiteboard

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