30Nov
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
:45/:45 Pigeon Pose
12 Alternating Scorpion Stretch
12 Alternating Iron Cross Stretch
-Then-
12:00 EMOM
minute 1: Cardio Choice
minute 2: 16 Alternating Box Step-Ups
minute 3: :15 second Dead-Hang + :15 second Active Hang
minute 4: 10 Barbell Romanian Deadlifts (31x1)
Tempo:
3 = Eccentric / Lowering Barbell
1 = Pause at 2in below Knee
x = Fast Up
1 = Pause at the Hip
Roy (Time)
5 Rounds for time of:
15 Deadlifts, 225/155
20 Box Jumps, 24"/20"
25 Pull-ups
In honor of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, was killed in action on July 8th, 2009
To learn more about Roy click here
Barbell: (Rx 225/155, S 165/125)
Box: (Rx24/20, S 20/16″)
Primary Objective: Complete each round in as close to 3 minutes as possible
Secondary Objective: Keep consistency on Pull-Ups today. We may be feeling a little fatigue from two days ago and this is a lot of volume, so start conservatively here.
29Nov
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
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
29Nov
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.
28Nov
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
Gym Closed Happy Thanksgiving (Time)
3 Mile Run
Enjoy time with friends and family
27Nov
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
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
26Nov
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
Warm-Up
:45/:45 Doorway Stretch
5/5 World's Greatest Stretch
10 Bootstrap Squats w/ Block & Twist
-then-
For Quality
4 Rounds
6/6 Single Arm Dumbbell Strict Press, Building
9 Dumbbell Goblet Squats
12 Banded Good Mornings
Barbell Primer
2 Sets, With Empty Barbell
5 Hang Power Snatch
5 Snatch Grip Push Press
3 Hang Power Clean
3 Hang Squat Cleans
3 Push Press
3 Thrusters
3 Split Jerk
--
Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day
"PRVN Strong" (Time)
For Time & Load:
Against a 16:00 Clock
7 Rounds
7 Power Snatch
7 Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: (Rx 95/65, S 75/55)
--
Goal: 9:00-12:00
Score: Time & Log Clean and Jerk in Separate
RPE: 9/10
Primary Objective: Attack Your Strengths
Secondary Objective: Unbroken Thrusters
Clean and Jerk (Load component of PRVN Strong)
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose