All Posts in Uncategorized
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
3 Sets, For Quality
:30 Row
10 Kettlebell Deadlifts
10 Deep Lunge Mountain Climbers
:30 Glute Bridge Hold
"Runnin' With the Devil" (8 Rounds for time)
Each Set for Time, With Partner
Every 4:30 x 8 Sets
12 American Kettlebell Swings
9 Lateral Burpees over Rower
12/9 Calorie Row or Ski Sprint
Kettlebell: (Rx70/53, S 53/44)
Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners to complete the full round within each set.
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Goal: Complete each set in under 90 seconds
Cap: Each partner must complete each working set in under 2:00.
Stimulus: Sprint Conditioning
RPE: 9/10
Primary Objective: Combined Working time for partners to be under 4:00
Secondary Objective: Maintain Consistency Across
Optional Accessories (Checkmark)
4 Sets, For Quality
20 V-Ups
Rest 30 seconds
1:00 Weighted Plank
Rest 30 seconds
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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)
250 run/wheel
Stretch:
Updog/downdog
Bird dog
Thoracic rotation
Superman
Hollow hold
Leg kickovers
Cossack
Clean and Jerk (Hang power clean or power clean
Split jerk or push jerk)
Hanging Frace (Time)
6 min cap
Intellectual:
3 rounds for time
15 hang clean and press 65#/45#
15 jumping pull-ups
Seated 2:
15 hang clean and press #75
15 pull-ups
Tabata (No Measure)
8 rounds
:20 work/:20 rest
Alternating v-up
Plank
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
:45/:45 Couch Stretch
12 Bootstrap Squats w/ Block & Twist
15 Banded Face Pulls
-then-
10:00, For Quality
30 Plate Hops
10 Air Squats
10 Push Ups
5 Muscle Clean
5 Strict Press
Empty Barbell then progress loads…
Front Squat + Jerk (6 Rounds for weight)
Every 2:00 x 6 Sets
2 Front Squats + 2 Jerks
Perform @ 75-85%
*Any style jerk today, athlete choice.
% is Based on 1RM Clean & Jerk
"PRVN Classic" (Time)
For Time:
5 Rounds
24 Wallball Shots
12-15-18-21-24 Pull-Ups
Wallball: (Rx 20/14, S 16/12) to 10ft/9ft
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Goal: 8:00-12:00
*Time-cap 15:00
Score: Time
RPE: 9/10
Primary Objective: Overall Time
Secondary Objective: Go Big on the Pull-Ups
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
A: 3 Sets (3 Rounds for reps)
A1. 8-10 Staggered Stance RDL w/Hip IR (ea side)
A2. 10-12 Bent Over 3-Point Rows (ea side)
*Record reps and note weight in comments
B: 3 Sets (3 Rounds for reps)
B1. 10-12 Heel-Elevated Adductor Goblet Squats
B2. 100' Offset FR/Farmer Carry (ea side)
*Record reps and note weight in comments
C: 3rd Trimester Mobility Flow (No Measure)
Choose between hip/low back relief, psoas release, or push prep
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
:30/:30 Samson Stretch
:30 Alternating Scorpion Stretch
:30 Alternating Active Pigeon Stretch
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2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
10 Goblet Cossack Squat
Strength Superset (5 Rounds for weight)
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat
8-10 Dumbbell Bench Press, For Load
"You Really Got Me" (AMRAP - Rounds)
15:00 EMOM
minute 1: 15/12 Cal Row or Ski 12/9 Cal Bike
minute 2: 100ft (30m) Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 15 Toe to Bar
minute 5: Rest
Farmers Carry Load: KB’s at (Rx70/53, S 53/44) or DB’s at (Rx70/50, S 60/40)
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Stimulus: Midline Conditioning
RPE: 7/10
Primary Objective: Complete each movement in 45 seconds or less
Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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)
Partner training
10 Ring rows
10 Ring push-ups
10/10 DB Hammer curls
100M Farmers carry (high/low)
***
10 BB shoulder press
10/10 DB Arnold press
Letters (Y and T) 12 reps each
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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)
3 Couplets: Back
Every 2min for 8min
8 Pendlay rows
16 DB Bent over rows
Rest :90sec
Every 2min for 8min
8 Bent over rows
16 DBs Alt Gorilla rows
Rest :90 sec
Every 2min for 8min
8 Yates rows
16 DBs Alt Renegade rows
B: Metcon (No Measure)
Grip strength: EMOM 12min
Static hold: BB (225/185)
100' DBs Farmers carry (70/50)
Dead hang - Rig
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
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2 Sets, with Empty Barbell
10 Snatch Grip Romanian Deadlifts
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Box Jump Overs
Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch
Building to a Heavy for the Day)
"Jump" (Time)
8 Rounds for Time
5 Deadlifts
10 Box Jump Overs
Load: (Rx 275/185, S 225/155)
Box: (Rx24/20, S 20/16″)
% of Deadlift, Should not exceed 65%
Goal: 7:00-11:00 minutes
Time Cap: 12:00 minutes
Stimulus: Posterior Chain / Anaerobic Capacity
RPE: 8/10
Primary Objective: Complete round in as close to 1:00 as possible
Secondary Objective: Unbroken Deadlifts
Optional Accessories (Checkmark)
For Quality:
8:00 Tabata (:20 On/:10 Off)
Station 1 - Superman Hold
Station 2 - Hollow Hold
The goal here is quality, basic positions for our gymnastics movements
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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 Sets, For Quality
30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows
:15/:15 Single Arm Plank with Reach
Gymnastics Skill and Play Time (Checkmark)
Freestanding Handstand Hold Progression
10:00 minutes
- Crow Pose
- Headstand Pose
- Nose to Wall Handstand Hold
- Back to Wall Feet Spotted Handstand Hold
- Freestanding Handstand Hold Partner Drill
#TEAMPRVNTUESDAY
"PRVN Skill" (AMRAP - Rounds and Reps)
14:00 AMRAP
60 Double Unders (A: 120 singles)
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups (A: 10 pull ups + 10 D ring Dips)
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
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Goal: 2+ Rounds (500+ Reps)
Score: Reps
RPE: 8/10
Primary Objective: Manage Your Skill Capacity Well
Secondary Objective: Double Unders as Recovery
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose