December 29, 2022 - No Comments! Legends – Thu, Dec 29 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Legends Metcon (No Measure) A. CARS B KBs Deadlift Heavier 5x5 YEAR END TIME TRIAL 1,600M Row/Erg WOD 20 Min AMRAP 50m Dumbbell Farmers Carry 14 Plate Hops 12 Dball Slams 10 Dumbbell power cleans 8 Banded Face Pulls 6 Banded Chest Press 4 Air Squats
December 29, 2022 - No Comments! HGX-FIT – Thu, Dec 29 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 Rounds 10 Incline bench press (70-75%) of 1RM 12 DB's incline bench press 12 BB rollouts (Add several small plates) 12 DB's incline flies 10 DB's bicep curls (same weight as flies) 10 BB skull crushers (use BB from rollouts) ***Rest 2min b/t rounds ***Take 5 min to build for working weight
December 29, 2022 - No Comments! Functional Fitness – Thu, Dec 29 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets 15 Banded Goodmornings 10 PVC Pass-Throughs 10 PVC Around the Worlds 10 Thoracic Extension 10 PVC Pipe Standing Thoracic Rotation s :15 Dead-Hang + :15 Active Hang B: Warm-up (No Measure) Snatch Warm-Up (with PVC Pipe) 2-3 Sets 3 Dip and Shrug 3 Dip + Shrug + High Pull 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squat 3 Drop Snatch 3 Snatch Balance (With Barbell) 1-2 Sets For Absolute Quality 5 Hang Snatch High Pull 5 Hang Muscle Snatch 5 Behind the Neck Snatch Grip Push Jerk 5 Hang Power Snatch 5 Overhead Squats C: Power Snatch (Cluster sets) Every 2:00 for 16:00 1.1.1.1.1, starting @ 65% of 1RM R: 10 b/reps *Record heaviest weight D: Metcon (Time) "Money Train" For Time 50 Double Unders (A: 100 single unders) 15 Deadlifts 50 Double Unders 12 Deadlifts 50 Double Unders 9 Deadlifts 50 Double Unders 6 Deadlifts 50 Double Unders 3 Deadlifts Load: (Rx 225/155, S 165/125) Time Domain: 4:00-7:00 Time Cap: 12:00
December 28, 2022 - No Comments! Functional Fitness – Wed, Dec 28 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality 1:00 Cardio Choice 6 Compression Sit-Ups 8 Dual DB Romanian Deadlifts 10/ 10 Paloff Press 1 Wall Walk + 10 Shoulder Taps B: Gymnastic Skills (Handstand Walk Skills and Drills ) C: Metcon (Time) "Trading Places" For Time 50m Dual DB Farmers Carry (Rx50/35, S 40/25) (outside 25m down 25m back) 800m Run (A: 54/44 cal Bike) 50 Dual DB Farmers Carry 60 GHD Sit-Ups (A: wt sit ups) 100ft Handstand Walk (50ft down, 50ft back) (10 wall walks) 40 Dual DB Step-Overs (Rx24/20, S 20/16″) 100ft Handstand Walk 20 Burpee Box Jump Overs Time Domain: 20:00-27:00 Time Cap: 35:00 D: Mobility (No Measure) 1:00/1:00 Couch Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00/1:00 Single Leg Forward Fold 1:00 Updog Pose
December 27, 2022 - No Comments! Functional Fitness – Tue, Dec 27 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Rounds, For Quality 1:00 Cardio Choice 10 Hollow Rocks 6/6 KB Halo s 7/7 KB Windmil l 50/50ft SA Bottoms Up KB Waiters Wal k B: Bench Press (12-15 minute running clock) 4 Sets x 10 Reps @ 60%+ R: 2:00 b/s *Record heaviest 10reps C: Metcon (4 Rounds for time) "Sunset Boulevard" Every 4:00 for 16:00 25 American KBS (Rx53/35, S 44/26) 20 DB Renegade Rows (Rx50/35, S 40/25) (L arm row + R arm row = 2 reps) 15 DB Deficit Push-Ups Time Per Set: 2:30-3:00
December 27, 2022 - No Comments! Legends – Tue, Dec 27 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Legends Metcon (No Measure) A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip B. Balance Work C. WOD for time 800 Row/ Erg 20 Wall Balls 20 Box Step Ups 20 KB Dead Lift (12 or 16kg) 20 Dumbbell Thrusters (Seated on box to stand) 20 Banded Face Pulls (red band) 800m Row/Erg
December 27, 2022 - No Comments! HGX-FIT – Tue, Dec 27 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - HGX-FIT Metcon (No Measure) Buy-in: 2000m Ski erg AMRAP 20 20 Vups 20 BB bicep curls 20 BB reverse curls 20 BB front rack alt lunges 20 Air squats Cash-out:1000m Ski erg
December 26, 2022 - No Comments! Functional Fitness – Mon, Dec 26 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Rounds for Quality 1:00 Row Easy 5x ( Pause Goblet Squat + 1 and 1/4 Goblet Squat ) 5/5 SA SL Cross-Body RDL 21x1 Tempo 5/5 SA KB Thruster 10 Bar Kip Swings 10 Deep Lunge Mountain Climber s B: Back Squat (15 Minute running clock) 5 @ 70% 5 @ 75% 3 @ 80% 3 @ 85% R: 2:00-3:00 b/s *Record 3rep at 85% C: Metcon (5 Rounds for calories) "About Time" 5 Sets, For Max Reps 2:00 AMRAP 15 Pull-Ups 15 Wall Balls (Rx 20/14, S 16/12) Max Cal R: 1:00 b/s * Push the pace on the cals each set, Goal is to stay consistent throughout. Recommend to stay between 85-88% capacity. Avoid redline. *Goal: 10-20 Calories
December 23, 2022 - No Comments! Functional Fitness – Fri, Dec 23 Announcements Dec 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm Up (No Measure) 400m Run --- 2 Sets 5 Snatch High Pull (high hang) 5 Barbell Goodmornings 5 Behind the Neck Strict Press 5 Back Squats 5 Overhead Squats 8 Scap Pull-Ups 6 Kip Swings 6/6 Single Arm Ring Rows B: Metcon (Time) 12 Days of Fitness 1 Wall Walk 200m Run 3 Strict Press 4 Overhead Squats 5 Burpees 6 Pull-Ups 7 Thrusters 8 Hang Power Cleans 9 Toe to Bar 10 Cal Row bike or Ski 11 Power Snatch 12 DU Load: (Rx 95/65, S 75/55)
December 22, 2022 - No Comments! Functional Fitness – Thu, Dec 22 Announcements Dec 24, 25, 31 and Jan 1 Gym Closed HomeGrown AthletX - Functional Fitness A: Warm Up (No Measure) 2-3 Rounds, For Quality :30 Row 8 Dual KB Sumo Deadlift High P ull *ligh t 8 Tall Weighted Si t-Up :30 Bike 10/10 Pendulum Lunges 6 Inchworm to Hol low :30 Ski B: Metcon (No Measure) Midline Work 15:00 Running Clock to Complete 5 Sets 3/3 DB/KB Turkish Get-Up 200ft Farmers Carry + 100ft Dual KB Front Rack Carry *unbroken R: as needed b/s *large rig is 50ft down 50ft back C: Metcon (No Measure) Conditioning "Mr. Heckles" 15:00 EMOM min 1: Cal Row, Ski or Bike min 2: Cal Row, Ski or Bike min 3: Rest min 4: DU min 5: Rest *use two different machines
