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 - HGX-FIT
Bench Press (3 Waves - Every :90sec
5 reps at 70%
3 reps at 75%
1 rep at 80%
5 reps at 75%
3 reps at 80%
1 rep at 85%
5 reps at 80%
3 reps at 85%
1 rep at 90%)
Metcon (No Measure)
4 sets - 20 min time cap
8 BB Close bench press
8 DB Barrel press
8 DB Standing flys
8 Diamond push-ups
***
3 sets
10 BB Reverse curls
10 BB Ceiliing crunches
10 BB Drag curls
10 BB Ceiling crunches
10 BB Tricep ext (behind the neck)
10 BB Ceiling crunches
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
Warm-up (No Measure)
Cat-Cow
Thread Needle to Thoracic Rotation
Scap Push-Ups
World's Greatest Stretch
Banded Hip Flexor March
Banded Side Step
A: Strength - 3 Sets (Weight)
A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)
A2. 8-10 Push-Ups (elevated, banded or negatives)
**Record step-up weight and add notes on how many reps completed on each movement
B: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)
12-15 Heel-Elevated Adductor Goblet Squats
10-12 Ring Rows
30-45sec Side Plank (ea side)
**Record rounds and reps. Add note with weight used
Cooldown (No Measure)
Half-kneeling hip flexor stretch
Pigeon pose
Child's pose
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
1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
8 Segmented Clean Deadlift (Top Down)
8 Tall Muscle Cleans
8 Front Rack Elbow Punch Throughs
8 Back Squats
4 Jumping Back Squats
--
Add Loads
2-3 Sets
1 Segmented Clean Grip Deadlift
1 Hang Clean Pull
2 Squat Clean
5 Back Squats
--
Load to Back Squat Weights
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)
"Panama" (6 Rounds for weight)
Every 90 seconds x 6 Sets
12/9 Cal Row or Ski or 9/7 Cal Bike
3 Squat Cleans
Score = Total Load
Suggested Squat Clean Load of 70%+ of 1RM
Goal: Build to around 80-85% of 1RM Squat Clean
Stimulus: Battery Work
RPE: 7-8/10
Primary Objective: Complete each working set in under 75 seconds
Secondary Objective: Complete each set of cleans in under 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 - Functional Fitness
Warm-Up
3 Sets, Progressing on Each Movement Pattern
:20 second on / :10 sec Rotation
- Echo Bike *Increase intensity each set
- Plank Shoulder Taps / Scapular Push-Ups / Inchworm Push-Up
- Air Squats / Medball Squats or Medball Clean / Wall Balls
- Wall Sit / Glute Bridges / Burpees
*This is a progressive warm-up where each movement changes each round in order to create an increased intensity and specificity to the workout. This itself should create another little fun workout and get athletes really leaning into the feel and fun of today's workout.
"White Noise" (6 Rounds for time)
Every 4:30 x 6 Sets
15/11 Calorie Echo Bike
20/15 Push-Ups
25 Wall Balls
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
--
Goal: Complete each set in under 3:00 minutes
Stimulus: Muscular Endurance / Interference
RPE: 8/10
Primary Objective: Complete each set in under 3:00
Secondary Objective: Complete the Echo Bike + Push-Ups in under 2:00 minutes
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
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)
2x w/ partner:
20 line hops
10 plank high 5's
100 meter run/wheel
Ski-off!
Shoulder Press (Every 1:30
6x4
Build throughout sets)
Finisher:
One max set of empty barbell strict press!
EMOM 15 (No Measure)
Min 1: 10 db bench press
Min 2: 10 reverse lunges
Min 3: 10 sit-ups or weighted sit-ups
Min 4: Bike
Min 5: Rest!
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)
Shoulder press complex: 3 Waves, Every :90sec
Strict press + Push press
3+5 at 70%
2+3 at 75%
1+1 at 80%
3+5 at 75%
2+3 at 80%
1+1 at 85%
3+5 at 80%
2+3 at 85%
1+1 at 90%
**% based on strict press
B: Metcon - Time cap 12min (No Measure)
Shoulder shrugs: 3 x 8 (heavier side)
***
Seated delt raises: 3 sets of 10reps. Each position
Front delt raises
Lateral delt raises
Rear delt raises
*Focus on rolling back shoulders to engage lower traps - squeeze scaps/shoulder blades
C: Metcon (No Measure)
3 Supersets:
8 Pendlay rows
12 Banded lat pulls (green or black band)
***
Remaining time: Core - GHD or Vups
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
:45/:45 Pigeon Pose
12 Alternating Scorpion Stretch
12 Alternating Iron Cross Stretch
-Then-
12:00 EMOM
minute 1: Cardio Choice
minute 2: 16 Alternating Box Step-Ups
minute 3: :15 second Dead-Hang + :15 second Active Hang
minute 4: 10 Barbell Romanian Deadlifts (31x1)
Tempo:
3 = Eccentric / Lowering Barbell
1 = Pause at 2in below Knee
x = Fast Up
1 = Pause at the Hip
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225/155
20 Box Jumps, 24"/20"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Barbell: (Rx 225/155, S 165/125)
Box: (Rx24/20, S 20/16″)
Primary Objective: Complete each round in as close to 3 minutes as possible
Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
"Black Friday" (Time)
For Time (with a Partner)
200 Box Jump Overs (Rx24/20, S 20/16″)
150 Wall Balls (Rx 20/14, S 16/12)
100 Ground-to-Overheads (Rx 95/65, S 75/55)
75 Bar Over Burpees
50 Pull-Ups
*Partition the work above any way
*Buy-In/Cash-Out: 500m Run together
45min time cap
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
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 run/wheel
Stretches:
Updog/down dog
Bird dog
Inchworms
Scorpion
Straight legged kick ups
Review all movements!
Black Friday! (No Measure)
250 run with partner
150 box jump overs/step overs
125 wall ball
100 plate ground to overhead
75 pull-ups or jumping pull-ups
50 burpees
250 run with partner
*Split all movements except run w/ partner.