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

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 - 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 - 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 - 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

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, Progressing on Each Movement Pattern

:20 second on / :10 sec Rotation

- Echo Bike *Increase intensity each set

- Plank Shoulder Taps / Scapular Push-Ups / Inchworm Push-Up

- Air Squats / Medball Squats or Medball Clean / Wall Balls

- Wall Sit / Glute Bridges / Burpees

*This is a progressive warm-up where each movement changes each round in order to create an increased intensity and specificity to the workout. This itself should create another little fun workout and get athletes really leaning into the feel and fun of today's workout.

"White Noise" (6 Rounds for time)

Every 4:30 x 6 Sets

15/11 Calorie Echo Bike

20/15 Push-Ups

25 Wall Balls

Wall Ball: (Rx 20/14, S 16/12), 10/9ft
--

Goal: Complete each set in under 3:00 minutes

Primary Objective: Complete each set in under 3:00

Secondary Objective: Complete the Echo Bike + Push-Ups in under 2:00 minutes

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

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)

2x w/ partner:

20 line hops

10 plank high 5's

100 meter run/wheel

Ski-off!

Shoulder Press (Every 1:30
6x4
Build throughout sets)

Finisher:

One max set of empty barbell strict press!

EMOM 15 (No Measure)

Min 1: 10 db bench press

Min 2: 10 reverse lunges

Min 3: 10 sit-ups or weighted sit-ups

Min 4: Bike

Min 5: Rest!

Announcements

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

:45/:45 Pigeon Pose

12 Alternating Scorpion Stretch

12 Alternating Iron Cross Stretch

-Then-

12:00 EMOM

minute 1: Cardio Choice

minute 2: 16 Alternating Box Step-Ups

minute 3: :15 second Dead-Hang + :15 second Active Hang

minute 4: 10 Barbell Romanian Deadlifts (31x1)

Tempo:

3 = Eccentric / Lowering Barbell

1 = Pause at 2in below Knee

x = Fast Up

1 = Pause at the Hip

Roy (Time)

5 Rounds for time of:

15 Deadlifts, 225/155

20 Box Jumps, 24"/20"

25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Barbell: (Rx 225/155, S 165/125)

Box: (Rx24/20, S 20/16″)

Primary Objective: Complete each round in as close to 3 minutes as possible

Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

250 run/wheel

Stretches:

Updog/down dog

Bird dog

Inchworms

Scorpion

Straight legged kick ups

Review all movements!

Black Friday! (No Measure)

250 run with partner

150 box jump overs/step overs

125 wall ball

100 plate ground to overhead

75 pull-ups or jumping pull-ups

50 burpees

250 run with partner

*Split all movements except run w/ partner.

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

"Black Friday" (Time)

For Time (with a Partner)

200 Box Jump Overs (Rx24/20, S 20/16″)

150 Wall Balls (Rx 20/14, S 16/12)

100 Ground-to-Overheads (Rx 95/65, S 75/55)

75 Bar Over Burpees

50 Pull-Ups

*Partition the work above any way

*Buy-In/Cash-Out: 500m Run together
45min time cap

Mobility

PRVN Recovery #2

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations