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)
10:00, For Quality
10 Scapular Push-Ups
2 Wall Walks + 10 second Nose to Wall Hold
8/8 Single Arm DB Upright Rows
8 Dual DB Bicep Curl to Arnold Press
20 Plank Shoulder Taps
B: Bench Press (Tempo Bench Press
Take 10:00 minutes to work up to a 5RM or about 80% 1RM
*The tempo for each rep is 3 Seconds Down, 1 Second Pause, Xplode up, 1 Second Pause at the top of the rep
(Tempo: 31x1) )
C: Gymnastic Skills (Handstand walk progressions)
D: Metcon (Time)
"Head over Heels"
4 Rounds, For Time
50ft (15m) Handstand walk (A: 5 wall walks)
12 Dual DB thrusters (Rx50/35, S 40/25)
9/7 Strict pull-ups (A: 7/5 banded pull ups)
Rest 1:00 minute between rounds
Score: Total Time
Goal: 13:00-15:00 minutes
Time Cap: 16:00 minutes
Primary Objective: Consistent times 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)
8 minute EMOM, Alternating each minute:
Minute 1: 30 second Jump Rope
Minute 2: 5/5 World's Greatest Stretch
Minute 3: 7 Walking Inchworm Push-Ups
Minute 4: 10 Air Squats + 10 Alternating Step-Ups
B: Back Squat (Pause Back Squat (3sec)+ Back Squat
Every 2:30 minutes, 6 Sets, Complete the following:
Set 1: 1+3 @ 65%
Set 2: 1+2 @ 70%
Set 3: 1+1 @ 75%
Set 4: 1+3 @ 65%+
Set 5: 1+2 @ 70%+
Set 6: 1+1 @ 75%+
*Record set 6*
2ndwave of reps need to be heavier)
C: Metcon (AMRAP - Rounds and Reps)
"From the Ground Up"
12:00 AMRAP
1-2-3-4-5-6.. Burpee Box Jumps (Rx24/20, S 20/16″)
2-4-6-8-10-12 Dual DB Step-Overs (Rx50/35, S 40/25)
10-20-30-40-50-60 Double Unders (A: double to singles)
Tackle this one with a steady pace and just begin the first few rounds as if they are warm-up rounds. Round of 5 reps is when the workout really starts.
Primary Objective: Complete the round of 7-14-70
Secondary Objective: Stay unbroken across step-ups and double unders
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)
8:00, For Quality
1:00 Machine Choice
5 Inchworm Push-Ups
10 Quadruped Scapular Push-Ups
5/5 Single Arm Ring Rows
10 Air Squats
B: Metcon (3 Rounds for reps)
"The Neverending Story"
10:00 minute AMRAP
1000m Run (A: 75/50 Cal Bike)
In the Remaining Time Complete AMRAP
10 Thrusters (Rx 95/65, S 75/55)
10 Pull-Ups (A: Jumping Pull-Ups)
Directly into..
10:00 minute AMRAP
100/80 Cal Row or Ski or 70/65 Cal Bike
In the Remaining Time Complete AMRAP
10 Wall Balls (Rx 20/14, S 16/12)
10 Push-Ups
Directly into..
10:00 minute AMRAP
100/80 Cal Row or Ski or 70/65 Cal Bike
In the Remaining Time Complete AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats
Primary Objective: Complete 3+ Rounds within each 10:00 minute AMRAP
Secondary Objective: Complete each monostructural component in under 6:00 minutes
Stimulus: Muscular Endurance / Aerobic Power
RPE: 9/10
C: Accessories (Time permitting:
3 Sets, For Quality
10/10 Single Arm DB Bent Rows
12 Tall Kneeling Straight Arm Banded Lat Pull-Downs
6/6 Bulgarian Split Squats
:15 GHD Supine Hold )
