All Posts in Uncategorized
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
KFIT - Deload week (No Measure)
Unilateral: One DB
5 sets
10/10 Flat bench press
10/10 Barrel press
10/10 Bent over rows
***
4 sets
10/10/10 Lateral delt raise (angle)+front delt raise+Arnold press (Right side - then left side)
***
3 sets
10/10 KB/DB Single leg RDL (slow cadence)
Loaded/stance leg - small knee flexion
Pelvis level - keep toes pointing down
Maintain straight line from head to foot
***
GHD/Vups = 125
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 (Checkmark)
3 Sets, for Quality
1:00 Cardio Choice
6 Inchworm Push-Ups
8/8 Single Arm Ring Row
8 Ring V-Outs
:10 second Supine Grip Chin Over the Bar Hold
"Super Horn" (6 Rounds for time)
Every 2:00 x 6 Sets
15 American Kettlebell Swings
3-5 Ring Muscle Ups (A: 5-7 Strict Pull-Ups+5-7 Strict Ring Dips)
Kettlebell: (Rx53/35, S 44/26)
--
Score = Total Sum Time
Primary Objective: Complete each set in under 75 seconds
Secondary Objective: Unbroken movements
Stimulus: Gymnastics Density
RPE: 7/10
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
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 - Mom's Strength Conditioning
Warm Up (No Measure)
1min Machine
Leg Swings
Bootstrap Squats
Glute Bridges
Banded Pass Throughs
Band Pull Aparts
Banded Good Mornings
A: Strength - 3 Sets (Weight)
A1. 8-10 Staggered Stance RDL w/Hip IR (ea side)
A2. 10-12 Bent Over 3-Point Rows (ea side)
B: Strength - 3 Sets (Weight)
B1. 10-12 Heel-Elevated Adductor Goblet Squats
B2. 50' Offset FR/Farmer Carry (ea side)
C: Metcon: 8-10min AMRAP (AMRAP - Rounds and Reps)
1min Cals on Machine
8-10 DB Z Press / Seated DB Press
30-45 sec Side Plank (ea side)
Cooldown (No Measure)
Adductor Rockbacks
Sigle Leg Forward Fold
Elevated Child's 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
Warm-Up
12:00 EMOM
minute 1: Cardio Choice
minute 2: 8 Bradford Press with Lockout + 8 Barbell Behind the Neck Elbow Punch Throughs
minute 3: 8 Barbell Back Squats + 8 Front Rack Lunges
minute 4: 8-10 Supine Leg Raises
Strength Superset (5 Rounds for weight)
Every 3:00 x 5 Sets
12 Barbell Front Rack Box Step Ups
6 Push Press @ 75%
Box:(Rx24/20, S 20/16″)
--
% is Based on 1RM Push Press
Perform step ups at an RPE 8 loading, leaving 2-3 reps in the tank on each set.
Push Press from the rack, Barbell Front Rack Step-Up from the floor and out on the main floor. Athletes will pair up, share bars and have two barbells per pair with a barbell out on the floor and one on the rack.
Stimulus: Upper + Lower Superset Strength
RPE: 8/10
Primary Objective: Maintaining Upright posture with the focus on stability through the hips for the Front Rack Step-Up.
Secondary Objective: Total Loading across
We are looking to have a workout that is solely dedicated to the strength component and accessory component today to emphasize the effort here and develop better overall capacity on these two movements.
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs 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 - HGX-FIT
A: Metcon (No Measure)
AMRAP 8:
2 DBs Renegade rows + twist
2 DBs Zottman curls
2 DBs Lateral delt raises
100M run/row
***Add 2 reps after each round***
Rest 2min
AMRAP 12:
2 DBs Gorilla rows (50/35)
2 DBs Deadlift
100M run/row
***Add 2 reps after each round***
Rest 2min
AMRAP 15:
2 DBs Man makers
2 Strict “L” raise
100M run/row
***Add 2 reps after each round***
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)
400 row
Musical wallballs
Back Squat (5x3)
Build up in weight.
Focus on good depth. Squat to a box if necessary!
Metcon (No Measure)
AMRAP 3 min x4
Rest 1 min and go from AMRAP A to AMRAP B
AMRAP A
2-3 wall walks
Max wall balls to target
AMRAP B
100 m dual db/kb farmer's carry
Max box jumps/step 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
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
2 Sets
200m Run
5 Inchworm-Ups
5/5 Single Arm Upright Row
5/5 Single Arm Press
5/5 Single Arm Ring Rows
10 Alternating Box Step-Ups
5 Box Jumps
3-5 Burpee Pull-Ups
"12 Days of Fitness" (Time)
1) Wall Walk
2) 200m Run
3) Handstand Push-Ups
4) Strict Pull-Ups
5) Burpee Box Jumps
6) Push-Ups
7) Single Arm Thruster (Switch arms each round)
8) Alternating Single Arm Devils Press
9) Goblet Squats
10) Single Dumbbell Step-Overs
11) Calories
12) Ring Muscle-Ups
Dumbbell: (Rx50/35, S 40/25)
Box Height: (Rx24/20, S 20/16″)
--
Goal: 25:00-35:00
Time Cap: 40 minutes
Primary Objective: Finish within the Time Cap
Secondary Objective: Increase pace as you go!
Mobility
PRVN Recovery #7
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d
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
2:00 minutes on the Rower, increasing intensity
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
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- Snatch High Pull
- Muscle Snatch
- Power Snatch
- Overhead Squat
- Squat Snatch
Then add loads, bar should be off the floor now
From the Floor x 2
- Snatch Lift Off to Knee
- Slow Snatch Pull
- Squat Snatch
Then Complex @ Real Speed, Building to Starting Loads
Squat Snatch (Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)
"Grannies" (4 Rounds for reps)
16:00 EMOM
minute 1: Max Overhead Squats
minute 2: Max Toes to Bar
minute 3: Max Calories
minute 4: Rest
Barbell: (Rx 95/65, S 75/55)
Goal: 65/55 Round of Total Reps
Score: Total Reps
RPE: 8-9/10
Primary Objective: Consistent Rounds
Secondary Objective: Pick Your Poison
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
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)
Row and burpee game w/ partner
Stretching:
Birddog
Thoracic rotation
Inchworm
Straight leg kicks
Glute bridges
Cossack squat
Leg swings
Air squats
Front Squat (5x5
Build)
From the rack
Metcon (AMRAP - Rounds and Reps)
14 min AMRAP
7 ring rows
5 front squats (from the ground)
30 jumprope