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)

1000 DB rep challenge
50/50 Sumo high pull

50/50 Bent over rows

100 Front rack squats (option 1 or 2 DB's)

100 Box step ups (option 1 or 2 DB's)

50 Russian twist (L+R=1), one DB

100 Duel deadlifts

100 Duel floor bench press

100m Duel farmers carry (3 trips - down/back=2)

50/50 Russian swings

50 Duel seated straight leg shoulder press

50/50 Bicep curls

*Athlete choose DB weight but no higher than 35/25

*50/50 = Single arm

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 rounds
30sec Plate Toe Taps

8/8 Single Arm DB Upright Row

50/50ft Single Arm OH Carry

10 Alternating Lunges

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

Partner WOD
"Goodnight Moon"

4 Rounds for Time

400m Run Together w/Plate or Odd Object (keg, sandbag, axle bar, have fun)

30 Plate Ground to Overhead

50m Plate Overhead Walking Lunges

(R+45/35, Rx25/15 plate) (25m down, 25m back)

*Run together, but split the rest of the work

*bike sub 27/22 cal

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 Cal Row, increasing pace each set

8 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

:15sec Passive Hang + :15sec Active Hang

10 Bootstrap Squats

B: Gymnastics skill work

Ring Muscle-Up Progressions

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

-Kipping Ring Pull-Up

-Muscle-Up Pop Swing + Swing and Pull to Hip

C: Metcon (Time)

"Misirlou"

For Time:

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

500m Run (Sub Cal 37/30 Bike)

25 Burpee Box Jump Overs (R+24/20, Rx20/16″)

15 Ring Muscle-Ups (sub 15 Strict Pull-Ups +

15 Strict Dips)

Time Domain: 11:00-15:00

Time Cap: 20:00

D: Metcon (No Measure)

Bodybuilding - optional
9:00 EMOM

min 1: 10-12 Feet Elevated Parallette Push-Up

min 2: 16-20 Dual KB Gorilla Rows

min 3: 10-12 Glute Bridge DB Pull-Overs

E: Metcon (No Measure)

Yoga flow
2 rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

HomeGrown AthletX - Legends

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Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Behind the Neck Strict Press

5 Barbell Quarter Squat Jumps

10 Behind the Neck Elbow Punch Throughs

3-5 Kneeling Squat Jump

B1: Push Press

8:00 EMOM

min 1: 5 Push Press @ 90% of 5RM

*Record weight

See B2

min 2: 10 TnG Deadlift @ heaviest weight from last week

or 60-70% of 1RM

B2: Deadlift

8:00 EMOM

min 2: 10 TnG Deadlift @ heaviest weight from last week

or 60-70% of 1RM

*Record weight

C: Metcon (Time)

Barbell conditioning
"Unchained"

5 Rounds For Time

3 Wall Walks

12 Hang Power Clean

9 Push Jerk

Load: (R+135/95, Rx 115/75)

Time Domain: 7:00-11:00

Time Cap: 15:00

D: Metcon (No Measure)

Mobility - if time permits
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - HGX-FIT

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A: Pendlay Row (Time cap 12min)

5x8, Increasing each set for a heavy 8

B: Metcon (No Measure)

4 rounds

20 Renegade rows (50/35)

20 Plate ground to overhead (35/25)

20 DB close grip floor press

20 DB reverse alt lunges (use abmat)

20 DB bent over rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
200m Run *increase pace each set

6 Inchworm Push-Ups

10 Alternating V-Ups

10 Hollow Rocks

8 Ring Rows

10 Dual DB Poliquin Raises

B: Metcon (3 Rounds for reps)

"Stuck in the Middle with You"

6:00 AMRAP, 2:00 Rest x 3 Sets

400m Run (Sub 27/22 Cal Bike)

18 Toe to Bar

50m Dual DB/KB Farmers Carry (R+70/50, Rx 60/40)(25m down, 25m back)

12 Dual DB Bench Press (R+50/35, Rx 40/25)

-Max Strict Pull-Ups in Remaining Time

*Goal :30 -:60sec to do pull ups

C: Metcon (No Measure)

Bodybuilding Finisher
3 Sets, For Quality

10/10 Single Arm DB Bent Row

15 DB Hammer Curls

10 Behind the Back Barbell Reverse Wrist Curl

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

8 rounds - time cap 24min

10/10 SA DB bench press 50/35

10 DB pullovers

10 DB deficit push-ups

Rest 2min...

Superset:

8 rounds

10 Pendlay rows

10/10 DB/KB Gorilla rows

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Remaining time: Core

HomeGrown AthletX - Legends

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Metcon (No Measure)

A. 800m Walk

WOD For time

1,200M Row/Erg Buy in

14 Burpees (Box or floor)

12 Dumbbell GTOH (elevate if needed)

10 Air Squats

8 Banded Pull Downs

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

6/6 DB Goblet Split Squats

10/10 Dynamic Clam Shells

8/8 Pistol Step-Downs

10 Dual DB Romanian Deadlifts

B: Back Squat

Take 8:00 to Build to weight for Back Squats

20 Back Squats @ 60% +5-10# from last week

* We adding 5-10# from last week and working on our breathing and bracing positions. Just warm-up with sets of 3 until you get to your weight

C: Clean

High Hang Squat Clean + Hang Squat Clean

Every 90sec for 12:00 (8 Sets)

1+1 @ 65% x 3 Sets

1+1 @ 70% x 3 Sets

1+1 @ 75% x 2 Sets

*Record heaviest set

C: Metcon (Time)

"Little Green Bag"

For Time

60/40 Cal Row or Ski or 40/25 Cal Bike

30 Thruster (R+75/55, Rx 65/45)

50m Dual DB Front Rack Walking Lunge (R+50/35, Rx 40/25) (25m down, 25m back)

Time Domain 7:00-10:00

Time Cap: 15:00