Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Balance/ Tandem and Single Leg Holds

Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/Eversion )

10 steps each movement 2X

C. WOD

WOD AMRAP 20

Buy-in 250m-Weighted walk-DB or KB (around the building)

25 Box Step Overs

21 DB HPC

19 Banded Lat Pull Downs

15 Air Squats

11 Knees to chest (floor. Box, bench)

7 Push Ups (floor. box, bench)

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets - build to a heavy complex

8 Military press (front rack)

8 Military press (behind neck)

*Rest 1min b/t sets

4 Sets

10 Sumo DL high puil

20 Pendlay rows

15 DB rear delts

*BB weight is the same

*Rest 1min b/t sets

4 Sets

15 BB reverse curls

12 DB Hammer curls

50' Plate carry

*No rest

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Back Squat (Pause Back Squat (1sec) + Back Squat 
Every 3:00 for 12:00, 4 Sets 
1+2, @ 83%+ 
*Record heaviest set)

C: Metcon (Time)

"Colonel Miles Quaritch"

10 Rounds for Time

9 Wall Balls (Rx 20/14, S 16/12)

6 Strict Handstand Push-Ups (A: Piked Handstand Push-Ups)

3 Deadlifts (Rx 315/205, S 245/175)

10:00-15:00

Time Cap: 18:00

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Row

10 Deep Lunge Mountain Climbs

1 5 Banded Goodmornin gs

6/ 6 Pendulum Lung es

6/ 6 Single Arm Ring R ow

:10-:1 5 Ring Support Ho ld

B: Gymnastic Skills (Bar muscle up progression)

Bar muscle up progression

C: Metcon (2 Rounds for time)

"Pandora"

Every 15:00 x 2 Sets

40/32 Cal Row or ski or 28/20 cal Bike

30 Hang Power Cleans (Rx135/95, S 115/75)

20 Bar Muscle-Ups **

30 Bar Facing Burpees

40/32 Cal Row or ski or 28/20 cal Bike

* finish with 2-5min rest

**A: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

D: Recovery (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B . Bench Supported Dumbbell Bent Over Row

Instruction, then 4x 5 Reps Per Side

(light weight)

C. WOD

Buy-in 1200m Row/Erg

Then 4 Rounds for Time

5 Dball Slams

10 Ring Rows

15 Box Step Ups

20 Ring Rows

25 Push Ups

50m Farmers Carry DB or KB (challenging weight)

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 78-82% of 1RM for each movement and for all sets

EMOM 2 for 10min

Bench Press + Deadlift

4+5

5 sets (time cap 10min)

8 DB pullover (heavy)

12 KB RDL (70/53)

**No rest between sets

3 sets (time cap 10min)

10/10 SA medball offset push-ups

"21" BB (add 5-10#)

**No rest between sets

Core: Kabata

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Overhead Squats

3 Hang Squat Snatch

C: Weightlifitng complex (Weight)

Hang Squat Snatch + TnG Squat Snatch

10:00 EMOM

1+1 @ 72%+, increasing by feel and stay technical and fast

*Record heaviest weight

D: Metcon (Time)

"Neytiri"

5 Rounds for Time

10 Power Snatch (Rx 75/55, S 65/45)

50 Double Unders (A: 100 singles)

10 Overhead Squats

5:00-8:00

Time Cap: 10:00

HomeGrown AthletX - HGX-FIT

Conditioning (No Measure)

6 rounds

6 burpees over the DBs

6 DBs Push-ups

6 DBs DL

6 DBs Hang power cleans

6 DBs Devil press

600M of your choice

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

B: Metcon (AMRAP - Rounds and Reps)

"Downsizing"

18:00 AMRAP, With a Partner

100 Deadlifts (Rx 225/155, S 165/125)

200 Abmat Sit-Ups

100 Burpees

Max Wall Balls (Rx 20/14, S 16/12) in Remaining Time

C: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Clean and Jerk warm-up (No Measure)

Clean + Jerk Warm-Up

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3 Sets

3 Position Hang Power Clean + Split Jerk

3 Sets

3 Position Hang Squat Clean + Split Jerk

C: Weightlifitng complex (Weight)

Every 2:30 for 15:00

Power Clean + Split Jerk + Squat Clean + Split Jerk

Starting @ 65% of 1RM and build to a Heavy

D: Metcon (AMRAP - Rounds and Reps)

"Mitty"

10:00 AMRAP

8 Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

12 SA DB Snatch (Rx50/35, S 40/25)

50ft SA OH Walking Lunge