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)

Medball Partner Warm-Up

Complete For Quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (Time)

"Sandlot"

For Time

1000 Run (Sub 75/50 Cal Bike)

100 American KBS (R+53/35, Rx44/26)

100 Lateral Burpee Over Partner

20 Rope Climbs 15ft

17:00-22:00

Time Cap: 25:00

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 for quality
:30sec Jump Rope Practice

8 Behind the Neck Strict Press

50ft OH Barbell Carry

6 Back Squats

4 Barbell Squat Jumps

50ft OH Barbell Carry

B: Push Press

Every 2:00 for 8:00

8 @ 60%

6 @ 65%

6 @ 70%

Max Rep @ 75% (Cap of 12 Reps)

^Record max reps (12) at 75%

C: Metcon (3 Rounds for reps)

Barbell conditioning/cycling
"Ham Porter"

3 Sets

4:00 AMRAP

1-2-3-4-5…

Power Cleans

Front Squats

Push Jerks

30 Double Unders Each Set

R: 2:00 b/amraps

Load: (R+155/105, Rx125/85), (R+185/125, Rx155/105), (R+205/145, Rx165/115)

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)

2 sets
1:00 Row, R1: Easy, R2: Hard

200m Run, R1: Easy, R2: Hard

20 Bear Plank Shoulder Taps

6/6 Single Arm Ring Rows

:10sec Supine Grip Chin over Bar Hold

B: Metcon (No Measure)

Body building
Every 3:00 for 9:00

6-4-2 KB/DB Renegade Row + Gorilla Row

12 Dual DB Bicep Curls

C: Metcon (10 Rounds for distance)

"Benny the Jet"

10 Sets

1:30 AMRAP

4 Shuttle Runs (12.5m/12.5m)

-Max Distance Row Ski or Bike

1:30 Rest

D: Metcon (No Measure)

Accessories - Optional
Core Focused Accessories

5 Sets, For Quality

20 Alt V-Ups

12 Plank w/Alt Leg Lift + Arm Lift

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Legends

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A: Metcon (AMRAP - Rounds and Reps)

A. Warm up and CARS

B. Dual Dumbbell Bent Over Rows

C. WOD 20 Min AMRAP

Buy In 500m Quick Walk or Jog

10 Push Ups

10 Ring Rows (Jumping Pull Ups)

10 Jump Squats

10 Seated knees to chest (on the box)

10 PVC Good Mornings

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)

3rds

8-6-4-2

Renegade rows+Gorilla rows

12 DB bicep curls

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Rest 3min

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20rds

1 DB Power C&J

2 DB burpee stand

3 Toes to bar

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)

3:00 Cardio Choice

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3/3 Side Lying Hip Cars

3/3 Wall Shoulder Cars

5/5 Hip 90/90 Stretch

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Snatch Barbell Prep

5-8 Revolutions of Complex

Dip and Shrug

Dip, Shrug, High Pull

High Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

B: Hang Snatch

Hang Squat Snatch + Low Hang Squat Snatch

Every 90sec for 12:00 (8 Sets)

1+1 @ 65% x 2 Sets

1+1 @ 70% x 3 Sets

1+1 @ 75%+ x 3 Sets

*Record heaviest 1+1

C: Metcon (AMRAP - Rounds and Reps)

"Smalls"

7:00 AMRAP

2-4-6-8-10-12...

Alt DB Snatch (R+70/50, Rx 60/40)

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

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 for quality
1:00 Bike

15 Banded Goodmornings

8/8 Dual DB Staggered Stance RDL

:15-:20 Tuck L-Hang

:20-:30 Handstand Hold (Wall Supported)

B: Deadlift

Every 2:00 for 10:00

10 TnG Deadlifts

Start @ 60%, increase by feel and form

*Record heaviest 10 TnG

C: Metcon (No Measure)

"Squints"

20:00 EMOM

min 1: 15/12 Cal Row or ski or 12/9 cal Bike

min 2: 11 Burpees

min 3: 15 Toe to Bar

min 4: 15 Strict Handstand Push-Ups

* The goal today is to finish each segment in 45 seconds or less and then casually move to the next station to tackle those reps

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Legends

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A: Metcon (Time)

A. Warm up 500m Walk

B. Light CARs

WOD AMRAP 18

36 Box Step ups (1 flight of stairs)

20 Banded Pull Downs

16 Goblet Squats

12 KB Deadlifts

8 RKBS

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Time)

2 Rounds
21-15-9

Bench Press at 60% of 1RM

35-15-20 cals

Assault bike/Echo bike (2 less cals)

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REST 5min

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21-15-9

Bench Press at 60% of 1RM

35-15-20 cals

Assault bike/Echo bike (STANDING ONLY)

----

REST 3min

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3rds

20 Straight leg sit-ups/arms next to earlobe

50 Alt Vups

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
:30sec Wall Press Thoracic Extension

6/6 Pistol Toe Drag Step-Ups

7/7 KB Windmill

10 Pause Goblet Squat (2sec)

10 Ring Rows

B1: Overhead Squat (Squat progression)

Every 90sec, 6 Sets

3 Overhead Squats, starting at 70% of 1RM and increasing

*Record heaviest 3reps

R: 5:00

B2: Back Squat

20 Reps @ 5-10# increased weight from last week or 65% of 1RM

C: Metcon (Time)

"Yeah-Yeah"

4 Rounds for Time

15 Pull-Ups (Sub Strict Banded Pull-Up)

12 Box Jump Overs (R+24/20, Rx20/16″)

9 Dual DB Clean and Jerk (R+50/35, Rx 40/25)

Time Domain: 7:00-11:00

Time Cap: 14:00