June 29, 2023 - No Comments! HGX-FIT – Thu, Jun 29 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am 1st Sat of the month bring a friend in to try a class HomeGrown AthletX - HGX-FIT Metcon (No Measure) Barbell conditioning 95/65# 6 rounds 8 Bent over rows 8 Hang power cleans 8 Front squats 8 Sumo deadlifts 8 Burpees over the bar
June 28, 2023 - No Comments! Functional Fitness – Wed, Jun 28 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am 1st Sat of the month bring a friend in to try a class HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 8:00 minutes to complete 2 Rounds, for Quality :40 second Row + : 40 second Run or Shuttle Run :15 second Dead-Hang + :15 Active Hang 10 Alternating Cossack Squats :10-:15 sec Tuck L-Hang 5/5 Pendulum Lunges B: Gymnastic Skills (Gymnastics Skill / Strength 10:00 minute EMOM, Alternate each minute: min 1: 1-2 Skin The Cat min 2: 2 Weighted Strict Pull-Ups *Record in notes weighted strict pull-ups*) C: Metcon (3 Rounds for time) "Burnt" Every 9:00 minutes, 3 Sets 400/320m Row or Ski or 24/18 Cal Bike 250m Run 20 Pull-Ups 100ft Dual DB Suitcase Walking Lunges (Rx50/35, S 40/25) Time Domain: 7:00-8:00 minutes Time Cap: 8:00 minutes Primary Objective: Complete the Row + Run in 3:00 or less Secondary Objective: Complete the Walking Lunges 50ft Unbroken Segments Stimulus: Muscular Endurance / Aerobic Capacity / Threshold RPE 7/10 D: Recovery (No Measure) :30sec/:30sec KB Calf Smash 1:00/1:00 Half Kneeling Hamstring Stretch 1:00/1:00 Tall Dragon Stretch 1:00 Standing Forward Fold 1:00 Updog Pose
June 27, 2023 - No Comments! Functional Fitness – Tue, Jun 27 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3:00 minute Machine of Choice (Easy pace) into: 3 Sets, For Quality: 7 Inchworm Push-Ups 7/7 Single Leg Glute Bridges 7 Dual Dumbbell Sumo Deadlifts, Moderate / Heavy 7 Dual Dumbbell Strict Press, Light / Moderate B: Deadlift (Strength Superset-Ish 3 Sets, Every 30 seconds, 3 Rounds 1 Deadlift @ 85% into... *See Shoulder press for part B*) BB: Shoulder Press (Every 30 seconds, 3 Rounds 1 Strict Press @ 85% Rest 90 seconds between sets ) C: Metcon (AMRAP - Rounds and Reps) "Waiting..." 10:00 AMRAP 25 American Kettlebell Swings (Rx53/35, S 44/26) 25 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups) 25 American Kettlebell Swings 25 Ring Dips (A: Banded Ring Dips) 25 American Kettlebell Swings 25 Push-Ups Goal: Get to the 2nd round of Strict Handstand Push-Ups Primary Objective: Complete 1+ Rounds Secondary Objective: Unbroken American Kettlebell Swings Stimulus: Muscular Endurance / Interference / Shoulder Pump RPE: 8/10
June 27, 2023 - No Comments! Legends – Tue, Jun 27 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am HomeGrown AthletX - Legends Metcon (No Measure) A. Warm up/CARs B. Dumbbell Bench Supported Row 4x4 Side (increase weight ) C. WOD Buy-in 1200m Row/Erg 4 Rounds for Time 5 Pull Ups 10 Russian Kettlebell Swings 15 Box Step Overs 20 Dball Slams 25 Push Ups 50m Farmers Carry DB or KB (challenging weight)
June 27, 2023 - No Comments! HGX-FIT – Tue, Jun 27 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am HomeGrown AthletX - HGX-FIT Metcon (No Measure) 10-8-6-4-2 Incline bench press 12 DB close grip floor press (50/35) *After each set - complete 10 diamond push-ups* 5 sets 10 DB skull crushers 12 DB upward fly 10 DB bicep curl to hammer curl 8 BB weighted drag curls
June 26, 2023 - No Comments! Functional Fitness – Mon, Jun 26 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 9 minute EMOM, Alternating each minute: Minute 1: Mobility Exercise Minute 2: :15 Second Pull-Up Bar Dead Hang Hold + :15 Second Pull-Up Bar Active Hang Hold + 8-10 Kipping Swings Minute 3: 5/5 Staggered Stance Barbell RDLs + +5 Muscle Cleans + 5 Barbell Front Squats On each round of this EMOM you will alternate the mobility exercise on each first minute: Set 1: :25/25 Second World's Greatest Stretch Set 2: :25/25 Second Banded Front Rack Stretch Set 3: :45 Second Thoracic Spine Foam Rolling B: Front Squat (In 15 minutes, establish a 10 rep max ) C: Metcon (Time) "Chef" For Time 60 Toe to Bar (A: Strict Knee Raises) Starting @ 0:00 and Every 2 minutes, Complete 6 Front Squats @ (Rx 185/125, S 155/105) *The Front Squats are to be completed from the floor Goal: 5:00-7:00 minutes Time Cap: 8:00 minutes Primary Objective: Complete within 5:00-7:00 minutes Secondary Objective: Start out with a big unbroken set of Toe to Bar. 15+ Reps
June 25, 2023 - No Comments! HGX-FIT – Sun, Jun 25 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am HomeGrown AthletX - HGX-FIT A: Metcon (No Measure) Midline: EMOM10 Straight leg sit-ups Russian twists Vups Ankle touches Low planks Side planks (right) Side planks (Left) Bear plank DB pull through Hollow rock Circle of death (w/DB) B: Metcon (No Measure) AMRAP 20 10 DBs Bent over rows 50/35 15 DB Crush grip bicep curl 10/10 DBs Gorilla rows 15 DB Crush grip bicep curl 10/10 DBs Renegade rows 15 DB Crush grip bicep curl
June 24, 2023 - No Comments! Functional Fitness – Sat, Jun 24 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 8:00 minute EMOM, Alternate each minute: Min 1: 20 second row easy / 20 second row moderate Min 2: 8 Inchworm Push-Ups Min 3: 5x (2 Alternating Step-Up + 1 Box Jump) Min 4: 10 Alternating Single Arm Dumbbell Hang Snatch B: Metcon (Time) "City Slickers" For Time: w/partner 2000m Row Buy-In *Partner Holds Forearm Plank into.. For Time 10-9-8-7-6-5-4-3-2-1 (Each) Alt Single DB Devils Press (Rx50/35, S 40/25) Box Jump Overs (Rx24/20, S 20/16″) into.. 1000m Row Cash-Out *Partner Holds Hollow Hold Time Domain: 25:00-30:00 minutes Time Cap: 35:00 minutes
June 23, 2023 - No Comments! Functional Fitness – Fri, Jun 23 Announcements Modified Schedule July 4th Open Gym 7am Classes at 8, 9 and 10am HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality 200m Run 10 PVC Pass Throughs 6/6 Single Arm KB Front Squats 6/6 Single Arm KB Push Press 6/6 Single Arm Ring Row s 10 Ring V-Out s B: Bar Muscle-ups (Progressions/skill work) C: Metcon (Time) “The Great Race” For Time: 400m Run (A: 27/22 Cal Bike) 21 Dual DB Thrusters (Rx50/35, S 40/25) 15 Bar Muscle-Ups 21 Overhead Squats (Rx 95/65, S 75/55) Rest 2:00 minutes 400m Run 15 Dual DB Thrusters 12 Bar Muscle-Ups 15 Overhead Squats, (Rx 115/75, S 95/65) Rest 2:00 minutes 400m Run 9 Dual DB Thrusters 9 Bar Muscle-Ups 9 Overhead Squats (Rx135/95, S 115/75) Time Domain: 18:00-25:00 minutes Time Cap: 30:00 minutes Primary Objective: Overall Time Secondary Objective: Complete Each movement in 2 Sets or Less Stimulus: Muscular Endurance + Stamina / Lactate Threshold RPE: 9/10 D: Recovery (No Measure) 2:00 Barbell Adductor Stretch 1:00/1:00 Barbell Foam Roll Thoracic Extension 1:00/1:00 Scorpion Stretch :30/:30 Thread the needle stretch 1:00/1:00 pigeon pose
June 22, 2023 - No Comments! Legends – Thu, Jun 22 HomeGrown AthletX - Legends Metcon (No Measure) A. Warm Up B. Bench Supported Dumbbell Bent Over Row (Instruction, then 4x 5 Reps Per Side (light Buy-in 500m Walk (Quick Pace) 20 Wall Balls 20 Plate Hops 20 Banded Face Pulls 20 Dumbbell Thrusters (seated, box to stand) 20 Banded Chest Press Buy-Out 500m Walk (Quick Pace)
