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

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner WOD:

8-10 rds

10 KB high pull

10 KB swings

10 BB bent over rows

10 Red band lat pulls

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Unilateral:

10 rounds Time cap 30min

10/10 DB bench press (50/35)

10/10 Offset DB push-ups

10/10 Fulcrum DL

*****

8 rounds: Time cap 20min

10/10 DB seated Arnold press

10/10 DB bent over rows

15 DB weighted sit-ups

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

B: Overhead Squat (Every 2:00 minutes, 6 Sets
1 Rep, starting @ 75% of 1RM
*Build to a new 1RM)

C: Metcon (AMRAP - Rounds and Reps)

"Jason"

12:00 AMRAP

4* Overhead Squats (Rx 115/75, S 95/65)

6 Box Jump Overs (Rx24/20, S 20/16″)

8 American KBS (Rx53/35, S 44/26)

*Increase Overhead Squats by 2 reps each set

-Goal: Get through the round of 14 Overhead Squats and into the round of 16.

-Primary Objective: Keep each set of Overhead Squats unbroken

-Secondary Objective: Keep transitions between movements under 6 seconds

-Stimulus: Hip Extension Bias / Quad Stamina

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Pendlay row: 10min to establish 2RM

Immediately into: Every :90sec for 9min

80% above 3x5

85% above 3x3

****

DB complex: 7 rds

7 DB complex per round

B/T each round, run 100M

*DBs alt Gorilla rows + Devil press = 1 rep

****

Time remaining: 5x25 Vups or 5x50 Alt Vups

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

5:00 minute Machine Choice

into..

3 Sets, For Quality

10 Deep Lunge Mountain Climbers

10 Kettlebell Sumo Deadlift High Pull

5/5 Alternating Active Pigeon St retch

Partner conditioning (Time)

"Honey"

For Time, Alternating Full Rounds with a Partner

10-9-8-7-6-5-4-3-2-1

Sumo Deadlift High Pull (Rx 95/65, S 75/55)

Directly into..

1-2-3-4-5-6-7-8-9-10

Bar Facing Burpees

Goal: 11:00-15:00

Time Cap: 20:00

Primary Objective: Complete all reps unbroken

Secondary Objective: Complete each segment in under 8:00 minutes

*This means we are maintaining a pace of 14 Reps / minute

RPE: 7/10

Stimulus: Anaerobic Power / 1:1 Work to Rest Ratio

C: Midline (No Measure)

Core finisher

4-5 Sets, For Quality

10 Hollow Rocks

10 V-Ups

10 Russian Twists

:10 second Hollow Hold

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

12/9 Calorie Machine of Choice

10 Prone Swimmers

5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load

2 Wall Walks

:20 Second Wall Facing Handstand Hold

B: Thruster (Every 2:00 minutes, 6 Sets
3 Thrusters, starting at 60% of 1RM
*Record heaviest 3rep)

C: Metcon (AMRAP - Rounds and Reps)

"Hopscotch"

8:00 minute AMRAP

2-4-6-8-10 ..

Wall Facing Handstand Push-Ups (A: Pike Push-Ups)

Box Jumps (Rx30/24, S 24/20″)

Goal: Get into the round of 10+10

Primary Objective: Positions in the Wall Facing Handstand Push-Up

Secondary Objective: Completing the round of 10+10 Reps. This will get us through 30 reps of each movement

RPE: 7/10

Stimulus: Vertical Push / Hip Extension

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 100% 3RM
Immediately into...
4rds
10 DB heavy shrugs
10 DB front to lateral raises
10 DB rear delt raises)

Metcon (No Measure)

7-10min Weighted pull-ups

work to a heavy 3 reps

3rds

“21”

15 BB wrist curls

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

200m Run

4 Jumping Pull-Ups

6 I nchworm to Hollow

8 Beat Swings

10 Alternating V-Ups

B: Gymnastic Skills (Bar Muscle-Up Progression
Toe to Bar Technique and Progressions )

C: Metcon (3 Rounds for time)

"On the Run"

Every 10:00 minutes, 3 Sets

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

30 Toe to Bar (A: Strict Knee Raises)

200m Run (A: 14/11 Cal Bike)

10 Bar Muscle-Ups (A: Burpee Pull-Ups)

Goal: Complete each set in 6:00-8:00 minutes

Time Cap: 9:00 minutes

Primary Objective: Consistency across all sets

Secondary Objective: Bar Muscle-Ups

RPE: 8/10

Stimulus: Gymnastics Conditioning / Aerobic Threshold

D: Accessories (Time permitting
4 Sets, For Quality
10 Feet Elevated Ring Rows
12/12 Med Ball Russian twist
12 Dual Kettlebell Seesaw Row )