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

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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

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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.
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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 - 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

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

: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
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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 - 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

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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)
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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

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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 - 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