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Announcements
Next HGX Apparel order Feb
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Every :90sec
5x5 at 78%)
B: Shoulder shrugs (EMOM
5x8 at 80%)
C: Metcon (No Measure)
3 sets
10 DB Side angle lateral delt raises
10 DB Front delt raises
10 DB Arnold press
3 sets
10 BB Reverse curls
10 Plate tricep ext (behind the neck)
10 DBs Hammer curls
10 DBs Skull crushers
10 BB Drag curls
10 Diamond push-ups
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
Next HGX Apparel oder Feb
HomeGrown AthletX - Functional Fitness
Warm-Up
GYM CLOSED HOME WORKOUT
2-3 Sets, For Quality
1:00 Cardio Choice
20 Bear Plank Shoulder Taps (Heels on Wall)
5 Hollow to Arch Rolls
10 Walking Lunges
10 Alternating Cossack Squats
:10/:10 second Single Arm Dead-Hang or :20 second Dead-Hang
“Stoneward” (Time)
For Time
4 Rounds
20 V-Ups
10 Strict Handstand Push-Ups
50/50 ft Walking Lunge
Goal Time Domain: 13:00–17:00
Time Cap: 20:00
Stimulus: Gymnastics Density and Interference
RPE: ~8/10 – High effort, approaching muscular fatigue but still maintaining form and consistency.
Primary Objective: Muscle Fatigue Management
Break v-ups and Handstand Push-Ups before reaching full failure. Better to take short, planned breaks than struggle with singles at the end
Secondary Objective: Minimize Transition Time
Set equipment up efficiently to reduce downtime between stations. Move quickly but deliberately between movements.
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
GYM CLOSED HOME WORKOUT
3 Sets, For Quality
1 Wall Walk + 10 second Nose to Wall Hold
5 No Jump Burpees
—
"Edgedancer" (2 Rounds for reps)
For Reps:
2 Sets
6:00 AMRAP
3 Rounds
2 Wall Walk
4 Burpee Jump over line
6 Squat Jumps
-Into-
-Max Effort 25ft Shuttle Run in Remaining Time
25ft/25ft =1 rep
-2:00 rest-
--
Primary Objective: Push a steady pace through the gymnastic
Secondary Objective: Improve efficiency in transitions
Stimulus: Moderate-to-high intensity, blending gymnastics
RPE: ~8/10 – High effort
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
2:00 Cardio Choice
—
8:00 minutes: For Quality
5 Up Downs (No Push-Up, No Jump Burpee)
10 Behind the Neck Elbow Punch Throughs
10 Barbell Good Mornings
:30 seconds Jump Rope Practice
10 Scapular Pull-Ups
3-5 Strict Pull-Ups or Jumping Pull-Ups
–
Then Build towards working weights on the barbell
Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 60%
Set 2: 10 @ 65%
Set 3: 8 @ 70%
Set 4: 8 @ 70%)
"Skybreaker" (Time)
For Time:
5 Rounds
7 Burpee Pull-Ups
15 Front Squats
50 Double Unders (A: 100 Singles)
Barbell (Rx 115/75, S 95/65)
Time Domain + Time Cap:
Time Domain: 12-15 Minutes
Time Cap: 17 Minutes
Stimulus: Leg Stamina / Classic CrossFit Triplet
RPE: 8/10 – Hard, pushing close to threshold, but sustainable across 5 rounds.
Primary Objective: Maintain consistent pacing across all rounds—avoid redlining too early.
Secondary Objective: Aim to perform front squats in 1-2 sets and minimize rest between transitions
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Rounds for Quality
1:00 Bike
10 Scapular Push-Ups
20 Bear Plank Shoulder Taps
:15 second Hollow Hold
:15 second Superman Hold
—
2 Rounds
1 Wall Walk + 10 Wall Facing Shoulder Taps + 10 second Hold
*Can do this on a box as well for a progression
10 Seated Pike Ups
4-6 Supine Leg Raises
Strength and Stabilty (Checkmark)
Every 2:00 x 5 Sets
10-15 second L-Sit
20-30 second Handstand Hold (Freestanding or Wall Supported)
This is a good day to go over some fun skills and drills for both the L-Sit and Handstand Hold. Spend a little time here talking through different modifications and ways to build good progressions here for athletes.
Focus on core strength, body-line positioning, and static stability. The L-sit challenges midline stability and hip flexor endurance, while the handstand hold reinforces overhead stability, balance, and shoulder strength.
"Donkey Kong" (No Measure)
20:00 EMOM
minute 1: 12/9 Calorie Bike
minute 2: 10 Dumbbell Bench Press
minute 3: 20 Renegade Rows
minute 4: 15 GHD Hip Extension
minute 5: Rest
Load: Choice For All Movements
--
Primary Objective: Complete each movement in under 45 seconds
Secondary Objective: Total Load across movements
Stimulus: Strength & Stability
RPE: 7/10
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
High knees
Butt kick
Soldier kick
Lunge lunge/squat squat
Skip
Bear Crawl
Crab Walk
Broad jump
Shuffle
Push Press (5x5 build over sets)
Good-bye 2024! (AMRAP - Rounds and Reps)
20 min AMRAP w/ partner
***Split work as desired
24 sit-ups
24 kb deadlifts
24 ball slams
24 box jumps/step ups *db transfers
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - HGX-FIT
Bench Press (Every 2min for 8min
5 reps at 75-80% of 1RM
8 reps DBs Close press (50/35))
Metcon (No Measure)
4 Superset couplets
3 sets
8 DBs Floor press
8 DBs Barrel grip press
3 sets
10 DBs Standing flys
10 Diamond push-ups
3 sets
10 DBs wall bicep curls (Tempo 3.1.3.1)
10 DBs floor skull crushers
3 sets
10 DBs wall hammer curls (Temp 3.1.3.1)
10 DBs glute bridge skull crushers
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Progressive Specific Warm-Up
400m Group Run
—
1-2 Sets
10 Barbell Upright Rows
10 Barbell Strict Press
10 Alternating Box Step-Ups
5 Step-Down Box Jumps
–
1-2 Sets
8 Tall Muscle Cleans
8 Barbell Push Press
6 No Jump Burpees
6 Box Jump Overs
–
Go over Split Jerk and Burpee box jump techniques
Then Build to working loads then hit…
—
200m Run
6 Push Jerks
4 Burpee Box Jump Overs
"Ghost" (Time)
5 Rounds for Time, with a Partner
400m Run
30 Shoulder to Overhead
20 Burpee Box Jump Overs
Barbell: (Rx135/95, S 115/75)
Box Height: (Rx24/20, S 20/16″)
Run together, split the rest of the work
--
Time Domain: 22:00-30:00
Time Cap: 30:00
Stimulus: Partner Workout / Capacity and Leg Stamina
RPE: 8/10
Primary Objective: Complete each round in under 6:00
Secondary Objective: Maintain consistent sets between partners round to round on this workout.
Announcements
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Mom's Strength Conditioning
Warm Up (No Measure)
A: Metcon: 5 x 4 min AMRAPs (AMRAP - Rounds and Reps)
5 sets x 4 min AMRAPs:
12 DB Romanian Deadlifts
9 DB Bent Over Rows
6 DB Hang Power Cleans
3 DB Presses
~2min rest between rounds~
*Pick-up where you left off each time
Cooldown (No Measure)
Adductor Rockback
Single-Leg Forward Fold
Child's Pose Downtrain Breathing