HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 sets for quality
1:00 Row

:20/:20 Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Plank Shift and Reach

8 Inchworm Push-Ups

B: Push Press

8:00 EMOM

Min 1-Min 4: 3 Push Press @ 75%

Min 5-Min 8: 2 Push Press @ 80%

*Record 2 reps

C: Metcon (Time)

"Sexy Back"

For Time

100 Double Unders (A: 200 Single Unders)

50 Strict Handstand Push-ups (A: DB strict press)

800m Run (A: Bike 54/44 cals)

100 Double Unders

50 Ring Dips (A: banded Ring dips or bench)

400m Run (A: Bike 27/22 cals)

Time Domain: 15:00-20:00

Time Cap: 20:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Cardio

8 Scap Pull-Ups

:15/:15 Single Arm Ring Row Hold

50ft/50ft Single Arm OH Carry

5 Strict Knee to Elbows

B: Weightlifting - Snatch/Ovhd Squat

Take 12:00 to Find a Max For the Day

Snatch Pull + Low Hang Squat Snatch + Overhead Squat

C: Metcon (Time)

"Poker Face"

For Time

6-12-18-24

Overhead Squat (Rx155/105, S 125/85)

Toe to Bar (A: alt toe2bar, K2E)

*The goal today is to hang on for 6 reps for the Overhead Squats for all rounds and big sets for TTB.

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Filthy Fifty (modified)
50 Box jumps (24/20)

50 Pull-ups (jumping)

50 KB russian swings (53/35)

50 Alt lunges

50 Hanging knee raises (no kipping)

50 Push press (45/35)

50 Good mornings (45/35)

50 Thrusters (45/35)

50 Burpees

50 DU or 100 Singles

----

Cool down = 250M walk

----

Time remaining = 200 Alt Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Team warm-up
12:00 EMOM

min 1: :40sec Row

min 2: 10 Alt V-Ups + 10 Tall Plank Knee to Elbow

min 3: :40 Shuttle Run

min 4: 10 Push-Ups + 5 Box Jumps

Team Tic Tac Toe

B: Metcon (AMRAP - Rounds and Reps)

Partner WOD
"Twizzlers"

20:00 AMRAP

50/40 Cal Row or Ski or 36/29 Cal Bike

40 Toe to Bar (A: Knee to Elbow)

30 Dual DB Bench Press (Rx: 50/35, S: 40/25)

20 Burpee Box Jump Overs (Rx: 24/20, S: 20/16″)

Goal: ~3 Rounds

C: Metcon (AMRAP - Rounds and Reps)

Body building finisher
8:00 AMRAP

15/10 Push-Ups

20 Banded Tricep Extensions

:30sec Ring Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds
200m Run

6 Inchworm Push-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Ring MU Progression

-Top of Dip Support

-Bottom of Dip Hold

C: Metcon (Time)

"5th Avenue"

For Time

40 Supine Bar Rows

1 Mile Run (A: 108/88 Cal Bike)

30 Chest to Bar Pull-Ups

800m Run (A: 54/44 Cal Bike)

20 Power Cleans & Push Jerk (Rx:135/95, S: 115/75)

400m Run (A: 27/22 Cal Bike)

10 Ring Muscle-Ups (A: 10 strict pull-ups + 10 strict dips)

Time Domain: 20:00-25:00

Time Cap: 35:00

Announcements

THANKSGIVING DAY THUR 24TH ALL CLASSES CANCELED AND OPEN GYM 9-10:30AM, HARD STOP AT 10:30AM

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM

HomeGrown AthletX - Functional Fitness

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Announcements

THANKSGIVING DAY THUR 24TH ALL CLASSES CANCELED AND OPEN GYM 9-10:30AM, HARD STOP AT 10:30AM

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
:30sec Jump Rope

6 Compression Sit-Ups

6/6 KB Halos

7/7 KB Windmill

50/50ft SA Bottoms Up KB Waiters Walk

B: Shoulder Press (Strict)

8 Reps @ 60%

8 Reps @ 65%

7 Reps @ 70%

7 Reps @ 75%

6 Reps @ 80%

R: as needed b/s

*Record 6reps

C: Metcon (AMRAP - Rounds and Reps)

"Good and Plenty"

15:00 AMRAP

3 Wall Walks (A Box wall walks)

5 Wall Facing Handstand Push-Ups

12 Box Jump Overs (Rx24/20, S 20/16″)

15 Rx GHD Sit-Ups, or 15 Wt Sit-Ups (S: 35/25, A: 15/10)

45 Double Unders (A: 90 Singles)

Goal: 4+

S=Scaled

A=Adjusted

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
15 Banded Goodmornings

10 Deep Lunge Mountain Climbers

10 PVC Passthroughs

10 PVC Around the Worlds

10 PVC Pipe Standing Thoracic Rotations

B: Hang Power Snatch

10:00 EMOM

5 Hang Power Snatch @ 65-70% of 1RM

*Record heaviest set

C: Metcon (Time)

"Rolo"

For Time

21-15-9

Deadlifts (Rx 275/185, S 225/155)

Bar Facing Burpees

Time Domain: 7:00-11:00

Time Cap: 12:00

D: Metcon (AMRAP - Rounds and Reps)

Core finisher
8:00 AMRAP

:20 Planche Plank

:15/:15 Star Plank

:15/:15 Copenhagen Plank

:20 Dual KB Front Rack Wall Sit

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Legends

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A: Metcon (No Measure)

A. Warm up 500m Walk

CARS

WOD

The Ghost

6 rounds of:

1 minute of rowing/Ski Erg

1 minute of burpees to box

1 minute of plate hops

1 minute of rest

Try to achieve as many reps as possible of EACH exercise, not just total score. Separate totals for rowed calories, burpees, and plate hops to comments

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

Semi Final WOD
500M row/ski

30 Bench press (135/95)

1000M row/ski

20 Bench press

2000M row/ski

10 Bench press

Time cap 30min