10Dec
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
HomeGrown AthletX - HGX-FIT
A: Bench Press (15min to find new 1RM)
Suggested rep scheme
10 - 8 - 5 - 3 - 1…..
60 - 70 - 75 - 80 - 90+….
B: Metcon (No Measure)
3 sets
10 BB Close grip bench press (155/105)
10 DBs Barrel press (50/35)
***
3 sets
10/10 Medball offset push-up
10 Medball push-up (hands on top)
10 DBs Tate press
10 Hindu push-ups
***
2 sets
15 BB Ceiling crunches
50 Weighted Russian twist
15 BB Ceiling crunches
50 Weighted Russian twist
10Dec
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
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
3 Sets
20 seconds on / 10 second transition
- Jump Rope
- Bootstrap Squats
- Scapular Pull-Ups
- Ring Rows
- Cossack Squats
Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+
% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
)
"Fruitbat" (Time)
For Time
10 Rounds
3 Bar Muscle Ups (A: 7 C2B Pull ups)
5 Front Squats
35 Double Unders (A: 70 singles)
Barbell: (Rx155/105, S 125/85)
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
RPE: 8/10
Primary Objective: Go Unbroken
Secondary Objective: Manage Transitions To Control Intensity
10Dec
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
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
10 Barbell shoulder to overhead
10 DBs shoulder press
10 DBs hammer curls
Farmers carry (high/low)
***
10 KB swings
10 KB high pull
10 KB RDL
Farmers carry with KB
09Dec
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
HomeGrown AthletX - Functional Fitness
Warm-Up
For Quality
10:00 AMRAP
200m Run
1 Barbell Complex*
10 Alternating Box Step-Ups
5 Inchworm Push-Ups
5 Pike Push-Ups
Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans
Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean)
--
Building to a Heavy for the Day
Stimulus: Barbell Conditioning and Cycling
"Spy Game" (Time)
3 Rounds For Time
400m Run (A: 27/22 Cal Bike)
20 Box Jump Overs
15 Handstand Push-Ups
Box Height: (Rx24/20, S 20/16″)
--
Goal: 11:00-15:00
Time Cap: 18:00
Score: Time
RPE: 8/10
Primary Objective: Complete each round as close to 4:00 minutes as possible
Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less
08Dec
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
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Spade - banded pull apart
Heart - DB snatch
Diamond - DB Press
Club - Jumping jack
Bench Press (6x3)
On the 2:00
Partner Workout! (No Measure)
AMRAP
*split work as needed
50 feet bear crawl
40 ball slams
30 db hang power cleans
20 hanging knee raises or bar touch jumps
10 tire flips/box flips
At the end of 15 min from 15-20 max cals on the machine
08Dec
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
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Shoulder press complex: 3 Waves, Every 2min
Strict press + Push press
3+5 at 73%
2+3 at 78%
1+1 at 83%
3+5 at 78%
2+3 at 83%
1+1 at 88%
3+5 at 83%
2+3 at 88%
1+1 at 93%
**% based on strict press
B: Metcon (No Measure)
5 sets
10/10 DB Arnold press (floor - legs straight)
10 Banded face pulls (place band eye level)
15 BB Rollouts