Workout of the day

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.

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

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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 - Functional Fitness

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Gym Closed Happy Thanksgiving (Time)

3 Mile Run
Enjoy time with friends and family

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

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Warm-Up

:45/:45 Seated Figure Four Stretch

12/12 Twisted Cross

24 Scap Push Ups

-then-

For Quality

10:00 AMRAP

:30 second Row

20 Bear Plank Shoulder Taps

10 Deep Lunge Mountain Climbers

50ft (15m) Burpee Broad Jumps

"PRVN Baseline" (AMRAP - Rounds and Reps)

18:00 AMRAP

20/16 Cal Row or Ski or 18/14 cal Bike

14 Burpee Box Jump Overs

Box: 24in/20in

Score = Rounds + Reps
--

Goal: 5-7 Rounds

Score: Rounds & Reps

RPE: 9/10

Primary Objective: Overall Score

Secondary Objective: Burpee Pacing

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

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 - HGX-FIT

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Bench Press (Every 2min
3 x 5 at 85% of 1RM
B/T sets 8 DBs Close press)

Metcon (No Measure)

4 Superset couplets

3 sets

8 DBs Floor press

8 DBs Barrel grip press

3 sets

10 DBs Standing flys

10 Diamond push-ups

3 sets

10 DBs wall bicep curls (Tempo 3.1.3.1)

10 DBs floor skull crushers

3 sets

10 DBs wall hammer curls (Temp 3.1.3.1)

10 DBs glute bridge skull crushers

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 - Legends

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Metcon (No Measure)

Partner training: Lucky 7

Every 7min: I GO - YOU GO

Rest: 2min between each movement

Barbell shoulder to overhead

Barbell bent over rows

KB swings

KB high pull

WB squats