Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

15 Banded Good Mornings

8 Walking Inchworms

10/10 Single Leg Glute Bridge w/ Adduction

:30 second Glute Bridge Hold w/ adductor squeeze

B: Metcon (6 Rounds for time)

"Boxing Day"

Every 5:00 minutes for 30:00 minutes,

Alternating Stations

Station 1:

100 Double Unders (A: 200 singles)

20 Deadlifts (Rx 225/155, S 165/125)

Station 2:

350/300m Row

400m Run (A: 27/22 Cal Bike)

Goal: 75-90 seconds / Movement

Primary Objective: Complete each set in ~3:30-4:00

Secondary Objective: Consistent paces on each station across all sets.

-Stimulus: Posterior Chain / Aerobic Conditioning / Lactate Threshold

C: Accessories (Time permitting
3 Sets, For Quality
8-10 Glute Ham Raises
:30 second Weighted Wall Sit
:20/:20 second Copenhagen Plank Hold )

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

Metcon (No Measure)

100M DB farmers carry (high/low)

10/10 DB SA high pull

10/10 DB SA Arnold press

10/10 DB SA bent over rows

10/10 DB SA hammer curls

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Min 0:00 to 12:00

200M Ski erg

10 Bench dips

10 Push-ups

Min 12:00 to 24:00

200M Row

10 DB bench press (50/35)

10 DB close grip bench press

Min 24:00 to 36:00

20 Cal Assault bike

10 KB RDL (53/35)

10 KB Russian swings

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 Row

1:00 Ski

1:00 Bike

The coach will call out a number and the athletes must go to that position. So if the coach calls 1, athletes will hit the deck, 2 then athletes will move to the top of a push-ups, then 5, they will just feet to hands and jump to the sky. If the coach says 2 again, athletes will jump right back to the top of a plank position. This will go on for as long as the coach dictates. If an athlete messes up a sequence they have to do 3 burpees before coming back into the game.

B: Metcon (Time)

"12 Days of Fitness"

1: Burpee Bar Muscle-Ups

2: Strict Pull-Ups

3: Burpee

4: Push-Ups

5: Push Press

6: Front Alt Rack Reverse Lunges Steps

7: Hang Power Cleans

8: Deadlifts

9: Box Jumps (Rx24/20, S 20/16″)

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

11: Power Snatch

12: Wall Walks

Load: (Rx 115/75, S 95/65)

Time Domain: 25:00-35:00 minutes

-Time Cap: 40:00 minutes

-Primary Objective: Have fun, enjoy some fitness with the community and achieve your best time possible

-Secondary Objective: Minimize transitions and work into a flow with these movements as we have included a barbell complex and a gymnastics complex to help this workout flow and stay moving quickly.

Stimulus: Muscular Stamina / Endurance / Barbell Cycling

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

8 Tall Muscle Cleans

10 Bradford Press w/lockout

B: Front Squat (Take 15:00 minutes to Establish
3RM Front Squat )

C: Metcon (Time)

"Freddy Krueger"

For Time:

800m Run (A: 54/44 Cal Bike)

40 Alt DB Snatch (Rx50/35, S 40/25)

20 Thrusters (Rx 95/65, S 75/55)

-Goal Time Domain: 7:00-11:00

-Time Cap: 12:00 minutes

-Primary Objective: Complete the workout in under 10:00 minutes

-Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters

-Stimulus: Glycolytic / Sprint Chipper

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Supersets: 40min time cap

5 sets

15 BB Bent over rows (weighted)

15 BB Bicep curls

5 sets

15 BB Yates rows (weighted)

15 BB Supinated shoulder to overhead

5 sets

15 BB Pendlay rows (weighted)

15 BB Reverse curls

***

At the 45min mark

Superset: 6 sets

20 Weighted sit-ups

20/20 Paloff press (red band)

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

B: Gymnastic Skills (Progression: Toes to bar)

C1: Metcon (Time)

"Elm Street"

Part A)

For Time

60 Double Unders (A:120 Singles)

43/30 Cal Row or Ski or 30/21 Cal Bike

15 Toe to Bar

40 Double Unders (A: 80 singles)

29/20 Cal Row or Ski or 20/14 Cal Bike

15 Toe to Bar

20 Double Unders (A: 40 singles)

14/10 Cal Row or Ski or 10/7 Cal Bike

15 Toe to Bar

@ 14:00 minutes

Part B) SEE C2

C2: Metcon (AMRAP - Rounds and Reps)

Part B)

6:00 minute AMRAP

24 Double Unders (A: 48 Singles)

12/9 Cal Row or Ski or 8/6 Cal Bike

8 Toe to Bar

-Primary Objective: Maintain unbroken sets on the Toe to Bar

-Secondary Objective: Increase Echo Bike RPM's across all sets. This also carries over into part B where we want to build paces.

-Stimulus: Midline Conditioning / Aerobic Capacity

D: Accessories (Time permitting:
Accumulate
3:00 Weighted Plank
1:00 L-Sit )

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

6 sets

12 DBs Hammer curls (together)

12 Red band tricep ext

5 sets

10 Plate ground (box) to overhead

3 sets

10 reps letter “Y, T, W”

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00 Row (:30 ez, :20 mod, :10 Fast)

5/5 Worlds Greatest Stretch

10/10 Dual DB Staggered Stance RDL

20 Alternating Bird-Dogs

:30 second Deadbugs

B: Deadlift (On a 12:00 minute Clock
Establish a New 10RM )

C: Metcon (AMRAP - Rounds and Reps)

Conditioning

"Power Outage"

18:00 minute AMRAP

1 Power Clean (Rx 205/145, S 155/115)

3 Bar Facing Burpees

5 Wall Balls (Rx 20/14, S 16/12), (10/9ft)

-Goal: 15+ Rounds

-Primary Objective: Accumulating the most rounds and reps

-Secondary Objective: Power Clean efficiency and quick transitions

-Stimulus: CP Battery / Muscular Stamina

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: :20-:30 second Wall Supported Handstand Hold

minute 3: 10 Bar Kip Swings + 8-10 Push-Ups

minute 4: Seated Box Jump to High Box

B: Push Press (Every 2:00 minutes, 6 Sets
3 Reps, starting @ 70% of 1RM and building towards a new 3RM Push Press )

B: Gymnastic Skills (Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up
The Box Piked Handstand Push-Up )

C: Metcon (No Measure)

"Left Out To Dry"

16:00 minute EMOM

min 1: 13/10 Cal Row or Ski or 9/7 Cal Bike

min 2: 5 Ring Muscle-Ups (A: 8 Pull-Ups + 8 Ring Dips)

min 3: 15 GHD Sit-Ups (A: Abmat Sit-Ups)

min 4: 12 Strict Handstand Push-Ups (A: 8 Box Pike Strict Handstand Push-Ups)

Goal: 30-45 seconds / Movement

Primary Objective: Completing each working set within 45 seconds

Secondary Objective: Maintaining unbroken reps throughout the entire 4 round EMOM

-Stimulus: High Skill Gymnastic Conditioning / Midline