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

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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