All Posts in Uncategorized
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
A: Shoulder Press (Every :90sec
5x5 at 75%)
B: Shoulder shrugs (EMOM
5x8 at 75%)
Metcon (No Measure)
Shoulder accessories: 2 sets
15 reps of each letter (Y, T, W)
***
5 sets
10 DBs bicep curl (against the wall)
10 BB drag curls
12/12 DB SA preacher curls
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
400m Run
—
Body Flow Warm-Up
20 seconds, Each Movement
-Alternating Arm Swings
-Back Slaps
-Wrist Circles
-Trunk Rotations
-Hip Circles
-Bow and Bend
-Down Dog Toe Touches
-Quarter Squat Reactive Jumps
–
Barbell Warm-Up
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- 3 Snatch High Pull
- 3 Muscle Snatch
- 3 Power Snatch
Then.. The Complex
–
Cue through the positions and work athletes through the entire complex at least once before starting the segment.
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
Power Snatch Complex / Technique Focus (5 Rounds for weight)
Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch
"Rainbow Road" (Weight)
20:00 AMRAP
400m Run
10 TnG Power Snatch
--
Score = Total Load Lifting
This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt.
Score would look like
10 Tng Reps @ 135
10 TnG Reps @ 140
10 TnG Reps @ 145
10 TnG Reps @ 150
Sum Total of the weight that was on the bar = 570lb
Stimulus: Barbell Cycling / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete 5+ Rounds
Secondary Objective: Most total load lifted per set
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 (No Measure)
2:00 Cardio Choice
–
8:00 EMOM
Minute 1 : 20 seconds Lateral Band Walk + 20 second Monster Band Walk
Minute 2: 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers
Minute 3: 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)
Minute 4: 3-5 Broad Jumps or 10 Jumping Air Squats
Squat Clean Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster
The goal here today is to build to around 85% of 1RM Thruster)
#TEAMPRVNTUESDAY
"The Red Shell" (Time)
For Time:
5-10-15-20-15-10-5
Bar Facing Burpees
Thrusters
Barbell: (Rx 95/65, S 75/55)
Goal: 11:00-15:00
Time Cap: 17:00
Score: Time
RPE: 9/10
Primary Objective: Strong Back Half Finish
Secondary Objective: Bar Facing Burpee Cadence
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 - Legends
Metcon (No Measure)
Interval training:
Every 4min for 5 rounds
:90sec of row or ski
12/12 DB shoulder press
12/12 DB bent over rows
12/12 Red band lat pulls
15 Red band face pulls
**Rest 2min b/t rounds
***500M walk at the end of round 5
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
KFIT - Deload week (No Measure)
Unilateral: One DB
5 sets
10/10 Flat bench press
10/10 Barrel press
10/10 Bent over rows
***
4 sets
10/10/10 Lateral delt raise (angle)+front delt raise+Arnold press (Right side - then left side)
***
3 sets
10/10 KB/DB Single leg RDL (slow cadence)
Loaded/stance leg - small knee flexion
Pelvis level - keep toes pointing down
Maintain straight line from head to foot
***
GHD/Vups = 125
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 (Checkmark)
3 Sets, for Quality
1:00 Cardio Choice
6 Inchworm Push-Ups
8/8 Single Arm Ring Row
8 Ring V-Outs
:10 second Supine Grip Chin Over the Bar Hold
"Super Horn" (6 Rounds for time)
Every 2:00 x 6 Sets
15 American Kettlebell Swings
3-5 Ring Muscle Ups (A: 5-7 Strict Pull-Ups+5-7 Strict Ring Dips)
Kettlebell: (Rx53/35, S 44/26)
--
Score = Total Sum Time
Primary Objective: Complete each set in under 75 seconds
Secondary Objective: Unbroken movements
Stimulus: Gymnastics Density
RPE: 7/10
Mobility
PRVN Recovery #2
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
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)
1min Machine
Leg Swings
Bootstrap Squats
Glute Bridges
Banded Pass Throughs
Band Pull Aparts
Banded Good Mornings
A: Strength - 3 Sets (Weight)
A1. 8-10 Staggered Stance RDL w/Hip IR (ea side)
A2. 10-12 Bent Over 3-Point Rows (ea side)
B: Strength - 3 Sets (Weight)
B1. 10-12 Heel-Elevated Adductor Goblet Squats
B2. 50' Offset FR/Farmer Carry (ea side)
C: Metcon: 8-10min AMRAP (AMRAP - Rounds and Reps)
1min Cals on Machine
8-10 DB Z Press / Seated DB Press
30-45 sec Side Plank (ea side)
Cooldown (No Measure)
Adductor Rockbacks
Sigle Leg Forward Fold
Elevated Child's 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
12:00 EMOM
minute 1: Cardio Choice
minute 2: 8 Bradford Press with Lockout + 8 Barbell Behind the Neck Elbow Punch Throughs
minute 3: 8 Barbell Back Squats + 8 Front Rack Lunges
minute 4: 8-10 Supine Leg Raises
Strength Superset (5 Rounds for weight)
Every 3:00 x 5 Sets
12 Barbell Front Rack Box Step Ups
6 Push Press @ 75%
Box:(Rx24/20, S 20/16″)
--
% is Based on 1RM Push Press
Perform step ups at an RPE 8 loading, leaving 2-3 reps in the tank on each set.
Push Press from the rack, Barbell Front Rack Step-Up from the floor and out on the main floor. Athletes will pair up, share bars and have two barbells per pair with a barbell out on the floor and one on the rack.
Stimulus: Upper + Lower Superset Strength
RPE: 8/10
Primary Objective: Maintaining Upright posture with the focus on stability through the hips for the Front Rack Step-Up.
Secondary Objective: Total Loading across
We are looking to have a workout that is solely dedicated to the strength component and accessory component today to emphasize the effort here and develop better overall capacity on these two movements.
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 - HGX-FIT
A: Metcon (No Measure)
AMRAP 8:
2 DBs Renegade rows + twist
2 DBs Zottman curls
2 DBs Lateral delt raises
100M run/row
***Add 2 reps after each round***
Rest 2min
AMRAP 12:
2 DBs Gorilla rows (50/35)
2 DBs Deadlift
100M run/row
***Add 2 reps after each round***
Rest 2min
AMRAP 15:
2 DBs Man makers
2 Strict “L” raise
100M run/row
***Add 2 reps after each round***