HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
5/5 Worlds Greatest Strength
10 Hollow Rocks
10/10 Single Leg Glute Bridges
:20 second Glute Bridge Hold
10 Goblet Squats
Back Squat (10:00 minute EMOM, Alternating Each minute:
All sets to be performed on 70% of your 1rm Front Squat
Minute 1: 6 Back Squats
*See B1 for Front squats)
B1: Front Squat (Minute 2: 4 Front Squats )
C: Metcon (Time)
"Bullseye"
3 Rounds, For Time:
30 Wall Balls (Rx 20/14, S 16/12)/ 10/9ft
20 V-Ups
10 Deadlifts (Rx 225/155, S 165/125)
Goal: 9:00-12:00 minutes
Time Cap: 15:00 minutes
The goal is to complete this workout under the time cap. If you can push to be closer to 12 minutes, that is a great goal. Focus on Wall Balls & Deadlifts and try to complete those reps in big sets.
Primary Objective: Complete within time cap Secondary Objective: Complete Wall Balls in two sets or less
Stimulus: Lower Body and Core Stamina RPE: 8/10
D: Accessories (Time permitting:
4 Sets, For Quality
:15/:15 second Copenhagen Plank
:15/:15 second Star Plank
:30 second weighted Sorenson Hold
:45 second weighted Plank Hold )
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
30 seconds Jump Rope
6 Inchworm Push-Up
10 Bootstrap Squats w/Thoracic Rotations
:10 second Supine Grip Chin-Over Bar Hold
3-5 Banded Broad Jump
AA: Warm-up (No Measure)
1-2 Sets
3 High Hang Muscle Clean
3 Hang Power Clean
3 Low Hang Power Clean and Push Jerk
Then.. build to 70-75% practicing quick singles
B: Weightlifting Complex (Power Clean and Push Jerk
Every 8:00 minutes, 2 Sets (16:00 minutes)
Percentage is based on your 1RM C&J
6 Reps @ 70%
4 Reps @ 75%
2 Reps @ 80%
*Record 2 reps*
These reps are not TnG.
Reset between each rep. )
C: Metcon (3 Rounds for reps)
“Bear Hug”
12:00 minute EMOM
min 1: 7-10 Strict Handstand Push-Ups
min 2: 2-4 Rope Climbs
min 3: 8-12 Dual DB Hang Power Clean & Jerk (Rx50/35, S 40/25)
min 4: 50 Double Unders (A: 100 singles)
Focus on quality of movement and efficiency between movements. This is even more important with workouts that tend to have a higher degree of interference work. Primary Objective: Complete prescribed reps in 40 seconds or less
Secondary Objective: Maintain chosen rep numbers across all sets
HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME
Thanksgiving Day modified schedule Open Gym 7-9AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
General Prep
10 PVC Passovers
10/10 PVC Around the Worlds
:30 Standing PVC Pipe Prayer Stretch
:30 Loaded Bottom of Squat Hold
:30 Extended Reverse Plank Bridge
Into ...
Specific Movement Prep
2 Sets, For Quality
3 BTN Snatch Grip Push Press
5 Overhead Squats
7 Back Rack Cossack Squats
9 Jumping Back Squats
B: Overhead Squat (Every 2:00 minutes, 5 Sets
Set 1: 8 Reps @ 60%
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 75%
Set 5: 4 Reps @ 75%+
*Record set 5*
Pause for 1 sec on the first rep of each set )
C: Metcon (Time)
"Black Friday"
For Time
21 Squat Snatch
9 Bar Muscle-Ups (A: Chest to Bar Pull-Ups)
15 Squat Snatch
7 Bar Muscle-Ups
9 Squat Snatch
5 Bar Muscle-Ups
Load: (Rx 95/65, S 75/55)
Goal: 4:00-8:00 minutes
Time Cap: 12:00 minutes
Fun couplet today that gives off some Amanda vibes. The goal is to stay in a similar time domain. The workout style will be fast/sprint with a goal between 4:00-7:00 minutes. The expectation that the class finishes under the 10:00 minute mark.
