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

View Public Whiteboard

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