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

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 500m Walk

B: CARs

Buy in 800m Walk (BuildingS)

12-Burpees

25-Air Squat

25-KB Deadlifts

25 Banded Face Pulls

25-Banded Pull Downs

25 Plate Hops or Rapid Step Ups

25 Knees To Chest

25 DB Hammer Curls

Buy out 800m Walk (Buildings)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality

1:00 Bike

25/25ft Quadruped Crawl Slow Deliberate

7/7 KB Windmills

15 Banded Face Pulls

:10 Chin Over Bar Hold

B: Weightlifitng complex (Weight)

10:00 EMOM, For Load

2 Push Jerk + 1 Split Jerk

start @ 60% of limiter

*Record heaviest load

C: Metcon (Time)

"Bruce Willis"

For Time

75/60 Strict Pull-Ups

Every 2:00 Complete

10 Dual DB Bench Press (Rx50/35, S 40/25)

*Bench Press starts at 2:00 mark, not at 0:00

*If limited equipment DB floor press

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2 Sets

10 PVC Pass-Throughs

5/5 PVC Around the Worlds

10 PVC Thoracic Extension

10 alt PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm Up (No Measure)

Snatch Warm-Up (10:00 or Less)

(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: Snatch complex (Weight)

10:00 EMOM, For Load

2 Hang Power Snatch + 1 Hang Squat Snatch

start @ 60% of limiter

* Record heaviest load

D: Metcon (4 Rounds for time)

"Mrs. Bing"

Every 5:00 for 20:00

200m Run (14/11 cal bike)

12 Toe to Bar

8 Lateral Burpees over the Bar

12 Hang Power Snatch (Rx 75/55, S 65/45)

8 Lateral Burpees over the Bar

Goal: ~3:00-3:30/Round

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (Time)

A. Warm up /CARs

B. Balance Work

WOD

1200m Row/Erg Then:

4 Rounds for Time

5 Dball Slams

10 Ring Rows

15 Box Step Ups

20 Ring Rows

25 Push Ups

50m Farmers Carry DB or KB (challenging weight)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

25-20-15-10-5

Calories on rower/ski

DB Arnold press

Bench press (135/95)

Box jumps

-----

Rest as needed

-----

Shoulder accessories

2.5#/5# plates

3 rounds - 12-15 reps

"A, Y, W"

Poliquin raises

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets for Quality

1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Rais es

B: Metcon (Time)

"Dr. Drake Ramoray"

For Time:

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J (Rx50/35, S 40/25)

50 Wall ball (Rx 20/14, S 16/12)

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

40 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

30 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

20 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

10 Wall ball

*alternate arms on db c&Jevery 7 reps

Time Domain 16:00-20:00

Time Cap: 30:00

C: Mobility (No Measure)

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Chipper challenge (No Measure)

With an empty BB (45/35)

How long can you hang on??

50 Hang clean

50 Push press (shoulder to ovhd)

50 Bicep curls

50 Front squats

50 Reverse curls

50 Thrusters

-----

Rest 5min or less

-----

100 Alt single leg TTB (scale above waist)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2-3 Sets 
1:00 Row or Bike 
10 Alternating Step-Ups 
:15 Supine Grip Dead-Hang + :15sec Active Hang 
20 Banded Face Pulls 
8 Bar Kip Swings

B: Ring MU skills/drills (Ring Muscle-Up Progressions
-Top of Dip Support
-Lower to Bottom of Dip
-Bottom of Dip Hold

-False Grip Muscle Up Ring Row Transition

-Toenail Spot Ring Muscle-Up

-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
)

C: Metcon (Time)

“8 Days of Fitness”

1-Devils Press (Rx50/35, S 40/25)

2- Push-Up Renegade Row

3- Ring Muscle-Ups

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

5- Burpee Box Jump Overs 24/20''

6- Dual DB Step-Overs (Rx24/20, S 20/16″)

7- Strict Pull-Ups

800m Row or Ski

Announcements

Dec 24, 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 Single Arm KB Push Press
10 Deep Lunge Mountain Climbers

B: Deadlift (10:00 Clock to Establish
10RM TnG Deadlift )

C: "Macho Man"  (AMRAP - Rounds)

EMOM, Until Failure

3 Power Cleans

3 Front Squats

3 Push Jerks

(Rx 185/125, S 155/105)