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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 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
Then..
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
Stimulus: Muscular Endurance and Stamina
RPE: 8/10
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 - 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 - Functional Fitness
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
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
For Quality
3 Sets
20 seconds on / 10 second transition
- Jump Rope
- Bootstrap Squats
- Scapular Pull-Ups
- Ring Rows
- Cossack Squats
Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
)
"Fruitbat" (Time)
For Time
10 Rounds
3 Bar Muscle Ups (A: 7 C2B Pull ups)
5 Front Squats
35 Double Unders (A: 70 singles)
Barbell: (Rx155/105, S 125/85)
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
RPE: 8/10
Primary Objective: Go Unbroken
Secondary Objective: Manage Transitions To Control Intensity
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 - Functional Fitness
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
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
Stimulus: Midline / Stability
RPE: 5/10
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 - HGX-FIT
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