Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x (w/ partner)

:30 battle rope

:30 jumping jacks

:30 shuttle run/wheel

Clean Complex (5x)

2 hang cleans into one press or jerk

Partner WOD (Time)

3 rounds w/ partner

400 m (together)

30 db shoulder to overhead (split work)

20 burpee box jump over/U-turn + rollovers

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Mom's Strength Conditioning

Warmup (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

Banded Hip Flexor March

Banded Side Step

A: 3 Sets (Weight)

A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)

A2. 8-10 Bird Dogs, 5sec hold each rep

B: 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon

Child's Pose

Announcements

Next HGX Apparel order Feb

HomeGrown AthletX - Functional Fitness

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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

Next HGX Apparel order Feb

HomeGrown AthletX - Legends

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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

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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

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

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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

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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

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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 - 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 - HGX-FIT

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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