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 - Functional Fitness

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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

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

----

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 - 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