November 29, 2024 - No Comments! Uniquely Abled Fitness – Fri, Nov 29 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.
November 28, 2024 - No Comments! Functional Fitness – Thu, Nov 28 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 View Public Whiteboard Gym Closed Happy Thanksgiving (Time) 3 Mile RunEnjoy time with friends and family
November 27, 2024 - No Comments! Functional Fitness – Wed, Nov 27 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 View Public Whiteboard Warm-Up :45/:45 Seated Figure Four Stretch 12/12 Twisted Cross 24 Scap Push Ups -then- For Quality 10:00 AMRAP :30 second Row 20 Bear Plank Shoulder Taps 10 Deep Lunge Mountain Climbers 50ft (15m) Burpee Broad Jumps "PRVN Baseline" (AMRAP - Rounds and Reps) 18:00 AMRAP 20/16 Cal Row or Ski or 18/14 cal Bike 14 Burpee Box Jump Overs Box: 24in/20in Score = Rounds + Reps-- Goal: 5-7 Rounds Score: Rounds & Reps RPE: 9/10 Primary Objective: Overall Score Secondary Objective: Burpee Pacing 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
November 26, 2024 - No Comments! Functional Fitness – Tue, Nov 26 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 View Public Whiteboard Warm-Up :45/:45 Doorway Stretch 5/5 World's Greatest Stretch 10 Bootstrap Squats w/ Block & Twist -then- For Quality 4 Rounds 6/6 Single Arm Dumbbell Strict Press, Building 9 Dumbbell Goblet Squats 12 Banded Good Mornings Barbell Primer 2 Sets, With Empty Barbell 5 Hang Power Snatch 5 Snatch Grip Push Press 3 Hang Power Clean 3 Hang Squat Cleans 3 Push Press 3 Thrusters 3 Split Jerk -- Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day "PRVN Strong" (Time) For Time & Load: Against a 16:00 Clock 7 Rounds 7 Power Snatch 7 Power Clean 7 Thrusters -In the Remaining Time Establish a 1RM Clean & Jerk Barbell: (Rx 95/65, S 75/55)-- Goal: 9:00-12:00 Score: Time & Log Clean and Jerk in Separate RPE: 9/10 Primary Objective: Attack Your Strengths Secondary Objective: Unbroken Thrusters Clean and Jerk (Load component of PRVN Strong) 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
November 26, 2024 - No Comments! Legends – Tue, Nov 26 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 - Legends View Public Whiteboard Metcon (No Measure) Partner training: Lucky 7 Every 7min: I GO - YOU GO Rest: 2min between each movement Barbell shoulder to overhead Barbell bent over rows KB swings KB high pull WB squats
November 26, 2024 - No Comments! HGX-FIT – Tue, Nov 26 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 - HGX-FIT View Public Whiteboard Bench Press (Every 2min 3 x 5 at 85% of 1RM B/T sets 8 DBs Close press) 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
November 25, 2024 - No Comments! Functional Fitness – Mon, Nov 25 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 View Public Whiteboard Warm-Up 1:00 Puppy Dog Pose 15 Prone Swimmers 2 x 5/5 Kettlebell Windmill Then.. 9:00 minutes, For Quality 12 Alternating Cossack Squats 9 Russian Kettlebell Swings, Moderate 6/6 Single Arm Ring Rows 3/3 Pistol Box Step-Downs "An Old Wooden Ship" (2 Rounds for time) Every 10:00 x 2 Sets 3 Rounds 6/6 Single Arm Forward Overhead Lunges 16 American Kettlebell Swings 6 Bar Muscle Ups (A: 6 Burpee Chest to Bar) Kettlebell: (Rx53/35, S 44/26)-- Goal: 6:00-8:00 Sets Score: Total Working Time Stimulus: Grip Stamina / High Skill Gymnastics RPE: 8/10 Primary Objective: Bar Muscle Ups in 2 Sets or Less Secondary Objective: Lunge Cadence Optional Accessories (Checkmark) For Quality: 3 Sets 10 Push-Ups @ 30x1 Tempo 10 Ring Rows @ 30x1 Tempo Add assistance/load as able while maintaining a perfect tempo. 3 - Negative 0 - Hold at Bottom X - Explosive Pull/Push 1 - Pause at Top
November 25, 2024 - No Comments! Mom’s Strength Conditioning – Mon, Nov 25 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 - Mom's Strength Conditioning 5 sets x 4 min AMRAPs (AMRAP - Rounds and Reps) 5 x 4min AMRAPs 12 DB Romanian Deadlifts 9 DB Bent Over Rows 6 DB Hang Power Cleans 3 DB Presses ~2min rest between rounds~ *Pick-up where you left off each time Cooldown (No Measure) Adductor Rockback Single-Leg Forward Fold Child's Pose Downtrain Breathing
November 24, 2024 - No Comments! HGX-FIT – Sun, Nov 24 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 - HGX-FIT Death Before Thanksgiving Feast (Time) For Time: 30 Double unders or 60 Singles (Unbroken) 20 Burpees 30 KB swings (53/35#) 20 Burpees 30 Box jump overs (24/20") 20 Burpees 30 KB swings 20 Burpees 30 Box jump overs 20 Burpees 30 Double unders or 60 Singles ***If you trip during your DU or Singles - you have to start over again!
November 24, 2024 - No Comments! Uniquely Abled Fitness – Sun, Nov 24 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) 2x: 30 seconds shuttle run 1 lap around gym plate carry Plate relay WB Partner warm-up Deadlift (5x3) Build over sets Enter Sandman (Time) Intellectual division: 100 ft. sandbag carry 7/5 cal ski 100 ft. sandbag carry 7/5 ski 100 ft. sandbag carry 7/5 ski Seated 2: 100 ft. sandbag carry 8 cal echo 100 ft. sandbag 6 echo 100 ft. sandbag 4 echo
