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

:30 Jump Rope Practice

5/5 World's Greatest Stretch

8/8 Single Arm Kettlebell Swings

:30 Kettlebell Dead-Bugs

10 Banded Bird Dogs

B: Gymnastic Skills (Spend 5:00-10:00
Freestanding Handstand Hold Progressions
Handstand Hold Drills and Skills
Freestanding Handstand Block Drill
Tuck Shoulder Stand
Headstand )

C: Deadlift (8:00 minute EMOM
min 1: 5 TnG Deadlifts, @ 60%+
min 2: -Max Freestanding Handstand Hold
*Deadlift loading today: Increase weight on each set until you are finishing @ your goal weight next week 10RM*)

D: Metcon (AMRAP - Rounds and Reps)

"Lucky Number 13"

13:00 minute AMRAP

1 Round of "DT"

3* Wall Walks

50 Double Unders (A:100 Singles)

*Wall Walks increase by 2 reps each round

1 Round of “DT” is

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Load: (Rx155/105, S 125/85)

Goal: Complete 4+ Rounds

Primary Objective: "DT" / Barbell Cycling

Secondary Objective: Wall Walk Efficiency / Maintaining a pace of 3 Wall Walks per minute or faster.

RPE: 8/10

Stimulus: Barbell Cycling and Conditioning / Shoulder Stamina

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

AMRAP 20

Partner 1: 100M High/low DB farmers carry

Partner 2: Plate ground to overhead

*****

4rds

Partner 1: 10/10 SA red band lat pulls + 10 red band lat pulls

Partner 2: 15/15 Paloff press

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Tempo Bench press (2101)

5x3 at 100% 5RM

Immediatley into…

4rds

8 DB pullovers

8 DBs standing flys

*****

4rds

10 BB close grip bench press

10 DB tricep ext (behind the neck)

10 Diamond push-ups

*****

Remaining time: Weighted sit-ups/GHDs

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 Machine Choice (easy)

10 Bootstrap Squats

10 Ring Rows

:10 second Active Hang

B: Gymnastic Skills (Kipping progression)

C: Metcon (Time)

"On The Way Down"

3 Sets, For Time:

9 Chest to Bar Pull-Ups (A: Banded Strict Pull-Ups)

15 Wall Balls (Rx 20/14, S 16/12) 10ft target

21/17 Cal Row or Ski or 15/13 Cal Bike

Rest 1:30 minutes

21/17 Cal Row or Ski or 15/13 Cal Bike

15 Wall Balls (Rx 20/14, S 16/12) 10ft target

9 Chest to Bar Pull-Ups

Rest 1:30 minutes & repeat for 3 total sets

Score: Total Working Time (Not including rest)

Goal: 2:00-3:00 / Station , 19:00-25:00 Total Time

Time Cap: 28:00

Primary Objective: Consistency

Secondary Objective: Chest to Bar Pull-Ups

RPE: 8/10

Stimulus: Upper & Lower Body Stamina

D: Accessories (Time permitting
3 Sets, For Quality
10/10 Single Arm DB Bent Row
10/10 Single Arm DB Preacher Curl
10 Behind the Back Barbell Reverse Wrist Curl )

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

4 Rounds

10 Dual DB deadlifts (50/35)

10 Burpees + 10 Crush grip bicep curl

10 BB sumo DL high pull (95/75)

10 Burpees + 10 Crush grip bicep curl

10 BB bent over rows

10 Burpees + 10 Crush grip bicep curl

100m run

*****

Remaining time: BB rollout

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 minute Row

10 Alternating Box Step-Ups

10 Deep Lunge Mountain Climber Lunges

:15 second Active Hang + :15 Second Passive Hang

8/8 Single Arm Ring Rows

B: Rope Climb Skill Work (skill progression)

C: Metcon (Time)

“Three By Five”

For Time:

3 Person Teams

100 Cal Row or Ski or 70cal Bike*, partitioned anyway

80 Two Person Synchro Box Jump Overs (Rx24/20, S 20/16″)

60 Two Person Synchro Alt DB Snatch (Rx50/35, S 40/25)

40 Three Person Synchro Line Facing Burpees: 20 Rope Climbs 15ft, partitioned anyway

*One Partner must be holding a handstand while one of the other partners is rowing.

Time Domain: 20:00-30:00 minutes

Time Cap: 35:00 minutes

Primary Objective: Complete the workout within the specified time frame.

Secondary Objective: Promote teamwork and synchronization in all movements.

Stimulus: Varied, combining elements of cardiovascular endurance, coordination, and strength.

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

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

30 second Jump Rope Practice

:30/30 Second Banded Front Rack Mobility

:30 Thoracic Extension Against Wall

1 x “Barbell Complex”

“Barbell Complex”

3 High Hang Muscle Clean and Press

3 Front Squats

3 Hang Squat Cleans

3 Split Jerks w/2sec Pause in Split

B: Weight lifting (Weight)

Every 2:30, 6 Sets

Clean + 2 Front Squat + Split Jerk

Starting @ 70% of 1RM Clean and Jerk and building to a heavy for the day

C: Metcon (Time)

“Jack Rabbit”

For Time:

15-12-9-6-3

Power Clean

Lateral Bar Hop

Thruster

Lateral Bar Hop

Load: (Rx 95/65, S 75/55)

Goal: 6:00-9:00

Time Cap: 12:00 minutes

Primary Objective: Achieve the best overall time.

Secondary Objective: Aim for unbroken performance across all sets.

Stimulus: Full-body power and cardiovascular endurance. RPE : 9/10

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

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

2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes)

1:00 minute Alternating Knee Hug + Lunge and Twist

:30 second Wall Facing Handstand Hold, focusing on body alignment and positions

:30 second Wrist Circles

B: Handstand Walk (skill progression)

C: Metcon (4 Rounds for distance)

“Walking on Water”

4 Sets: For Max Distance:

3:00 minute AMRAP 500/425m Row or Ski or 30/21 cal bike

Max Distance Handstand Walk (A: Max Wall Walks)

Rest: 2:00 minutes between sets

Primary Objective: Accumulate maximum distance in each AMRAP.

Secondary Objective: Improve and challenge Handstand Walk proficiency.

Stimulus: Focus: Cardiovascular Endurance / Skill Development RPE: 8/10

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 95% of 3RM
Immediately into..
5rds
8 BB heavy shoulder shrugs
12 Plate Lu raises)

Metcon (No Measure)

Pendlay rows

5x8 at 75% of 1RM

Yates rows

5x8

Remaining time:

Rowing (look for 2K)

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training

AMRAP 20

Partner 1:

100M KB farmers carry

15 DB hammer curls

Partner 2: Box squats (until partner 1 is finished)

*****

Time remaining

Partner 1

10/10 red band leg extension (on a bench)

Paloff press (red band) - continue till partner completes leg ext.