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 - Functional Fitness

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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

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 - Functional Fitness

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Warm-Up

1:00 Puppy Dog Pose

15 Prone Swimmers

2 x 5/5 Kettlebell Windmill

Then..

9:00 minutes, For Quality

12 Alternating Cossack Squats

9 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows

3/3 Pistol Box Step-Downs

"An Old Wooden Ship" (2 Rounds for time)

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Forward Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups (A: 6 Burpee Chest to Bar)

Kettlebell: (Rx53/35, S 44/26)
--

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Optional Accessories (Checkmark)

For Quality:

3 Sets

10 Push-Ups @ 30x1 Tempo

10 Ring Rows @ 30x1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 - Negative

0 - Hold at Bottom

X - Explosive Pull/Push

1 - Pause at Top

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 - Mom's Strength Conditioning

5 sets x 4 min AMRAPs (AMRAP - Rounds and Reps)

5 x 4min AMRAPs

12 DB Romanian Deadlifts

9 DB Bent Over Rows

6 DB Hang Power Cleans

3 DB Presses

~2min rest between rounds~

*Pick-up where you left off each time

Cooldown (No Measure)

Adductor Rockback

Single-Leg Forward Fold

Child's Pose Downtrain Breathing

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

Death Before Thanksgiving Feast (Time)

For Time:

30 Double unders or 60 Singles (Unbroken)

20 Burpees

30 KB swings (53/35#)

20 Burpees

30 Box jump overs (24/20")

20 Burpees

30 KB swings

20 Burpees

30 Box jump overs

20 Burpees

30 Double unders or 60 Singles

***If you trip during your DU or Singles - you have to start over again!

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)

2x:

30 seconds shuttle run

1 lap around gym plate carry

Plate relay

WB Partner warm-up

Deadlift (5x3)

Build over sets

Enter Sandman (Time)

Intellectual division:

100 ft. sandbag carry

7/5 cal ski

100 ft. sandbag carry

7/5 ski

100 ft. sandbag carry

7/5 ski

Seated 2:

100 ft. sandbag carry

8 cal echo

100 ft. sandbag

6 echo

100 ft. sandbag

4 echo