Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cal Row, increasing pace each set

10 Bootstrap Squats

10/10 Single Leg Glute Bridges

:15sec Passive Hang + :15sec Active Hang

10 Alt V-Ups

6 Inchworm Push-Ups

B: Bar Muscle-ups (Skill work)

Bar muscle-up progressions

C: Metcon (Time)

"Hard to Be Humble"

For Time

20 Burpee Bar Muscle-Ups (sub burpee C2B or chin2bar pull ups)

60 Wall Balls (R+20/14, Rx 16/12)

40 Toe to Bar

60/45 Cal Row ski or 42/32 cal Bike

20 Dual DB Devils Press (R+50/35, Rx 40/25)

*R+ = Bar MU

Time Domain: 13:00-18:00

Time Cap: 20:00

D: Metcon (No Measure)

Bodybuilding finisher
5 Sets, For Quality

3-5 Weighted Strict Pull-Ups

6-8 Banded Strict Chest to Bar Pull-Ups

8-10 Zottman Curls

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Legends

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A: Metcon (Time)

A. Warm up 500m Walk

B. Light CARs

C. Balance

WOD

FOR Time 2 Rounds

1,000m Row/Bike/Ski Erg

10 Air Squats

10 Push Up (Elevated)

10 Knees To Chest (Box for support)

10 Banded Face Pulls

10 DB Hang Power Cleans

10 Wall Balls ( 9’ Target)

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

200m Run

6 Compression Sit-Ups

:30sec Handstand Hold (Wall Supported)

6/6 Single Arm KB Clean

10/10 Paloff Press

B: Handstand Walk

Skills and progression drills

C: Metcon (3 Rounds for time)

"Now You See Me, Now You Don't"

Every 10:00 for 30:00

400m Run (sub 27/22 Cal Bike)

50m Dual DB Farmers Carry (R+50/35, Rx 40/25) (25m down, 25m back)

100ft Handstand Walk (SUB 5-10 wall walks)

25m Dual DB Front Rack + OH Carry (12.5m down, 12.5m back, switch arms)

200m Run (sub14/11 cal bike)

*R+ = Handstand walk

D: Metcon (No Measure)

Core finisher
"7 Minute Abs"

7:00 AMRAP

:10 Seated Pike-Up Hold

:20/:20 Side Plank

:30sec Hollow Hold

:40sec Forearm Plank

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

DB Hang clean and jerk (50/35)

DB bench/floor press

DB Arnold press (floor - legs straight)

Box dips

Remaining time: GHDs

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets for quality
:30sec Double Unders

8 Romanian Deadlifts

6 High Hang Muscle Cleans

6 Front Squats

4 Tall Cleans

B: Hang Clean

Every 2:00 for 12:00

3 Hang Squat Clean

starting @ 70% and increase to a max

*Record heaviest 3reps

C: Metcon (4 Rounds for time)

"Float Like a Butterfly, Sting Like a Bee"

Every 4:00 for 16:00

50 Double Unders (sub 35 DU or 50 singles)

10 TnG Deadlifts

50 Double Unders

Load: starting @ 65% and increase each set

*Rx = 50 DU

*Record weight in notes

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Legends

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A: Metcon (AMRAP - Rounds and Reps)

A. Warm up + 500m Walk

B. Light CARs

C. Kettlebell Dead Stop Swings (For Form)

WOD Partner, You Go I Go

20 Minute AMRAP

1 Speed Ladder (Forward/Backward)

2 Box Step Overs

3 Push Ups

4 Ring Rows

5 Plate Hops

6 Ring Rows

7 Burpees (Floor or Box)

8 Plate Hops

9 Wall Ball Toss (Over the rig)

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets, for Quality

1:00 Bike

10 Deep Lunge Mountain Cliimbers

6/6 Single Arm KB Arnolds Press

50/50ft Single Arm KB Overhead Carry

Specific Barbell Prep

3 Sets

3 Jerk Drives

3 Push Press

3 Push Jerk w/1sec Pause in Catch

B: Strength

Push Press + Push Jerk

Every 3:00 for 15:00

3+5

Starting @ 75% of 1RM Push Press

*Record heaviest set

C: Metcon (Time)

"Handcuffed Lightning"

For Time

21-15-9

Strict Handstand Push-Up

Line Facing Burpees

Cal Row Ski or Bike or 200m Run

Time Domain: 7:00-10:00

Time Cap: 15:00

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

All classes canceled on 11/20 due to the new rig being installed

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 35

15 Cal on ski erg

15 KB goblet squats

15 KB Russian swings

15 Cal on ski erg

Rest 1min

B: Metcon (No Measure)

Tabata - "Kabata"

Core: 20 sec Abmat + 10 sec Russian twist

Abmat situps

Russian twist with Abmat

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets

10 PVC Passthroughs

10 PVC Around the Worlds

5/5 PVC Pipe Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Goblet Squats

Snatch Specific Barbell Prep

3 Sets, For Absolute Quality

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch Balance

5 Hang Squat Snatch

B: Metcon (No Measure)

"Impossible is Nothing"

20:00 EMOM

min 1: 3 Hang Squat Snatch @ 70%+

min 2: 12 Dual DB Front Squat (R+50/35, Rx 40/25)

min 3: 15 Chest to Bar Pull-Ups

min 4: Rest

C: Back Squat

20RM Back squat @ 5-10# heavier than last week

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Happy Sunday
250M run

30 DB alt snatch (50/35)

30 Box step ups (24/20")

500M run

30/30 SA DB floor press

30 Russian twists

750M run

30 Box jumps

30 SA alt devil press

1000M run