Workout of the day

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 - Legends

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Metcon (No Measure)

Partner training:

500M walk (weighted)

20 Box step ups

20 Air squats

500M walk (weighted)

25 Box step ups

25 Air squats

500M walk (weighted)

30 Box step ups

30 Air squats

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

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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

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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 - 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

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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

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

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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

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