Workout of the day

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

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Warm-Up

For Quality

2 Sets

200m Run

5 Inchworm-Ups

5/5 Single Arm Upright Row

5/5 Single Arm Press

5/5 Single Arm Ring Rows

10 Alternating Box Step-Ups

5 Box Jumps

3-5 Burpee Pull-Ups

"12 Days of Fitness" (Time)

1) Wall Walk

2) 200m Run

3) Handstand Push-Ups

4) Strict Pull-Ups

5) Burpee Box Jumps

6) Push-Ups

7) Single Arm Thruster (Switch arms each round)

8) Alternating Single Arm Devils Press

9) Goblet Squats

10) Single Dumbbell Step-Overs

11) Calories

12) Ring Muscle-Ups

Dumbbell: (Rx50/35, S 40/25)

Box Height: (Rx24/20, S 20/16″)
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Goal: 25:00-35:00

Time Cap: 40 minutes

Primary Objective: Finish within the Time Cap

Secondary Objective: Increase pace as you go!

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

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 - Mom's Strength Conditioning

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Warm-up (No Measure)

1min Machine

Cat-Cow

World's Greatest Stretch

Scap Push-Ups

Glute Bridges

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 Bird Dogs, 5sec hold each rep

B: Strength - 3 Sets (Weight)

B1. 10-12 Staggered Stance Hip Thrusts (ea side)

B2. 8-10 Push-Ups (elevated, banded or negatives)

C: Metcon: 21-15-9 (Time)

21-15-9 (mod: 15-12-9)

DB Snatches

Toe-Assisted Pull Ups

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon pose

Child's pose

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

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Warm-Up

2:00 minutes on the Rower, increasing intensity

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

- Quarter Squat Reactive Jumps

Barbell Warm-Up

Barbell Warm-Up

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- Snatch High Pull

- Muscle Snatch

- Power Snatch

- Overhead Squat

- Squat Snatch

Then Complex @ Real Speed, Building to Starting Loads

Squat Snatch (Every 90 seconds x 8 sets
3 Snatches @ 65%+
**Done as Singles, Rest 10 seconds between reps)

"Grannies" (4 Rounds for reps)

16:00 EMOM

minute 1: Max Overhead Squats

minute 2: Max Toes to Bar

minute 3: Max Calories

minute 4: Rest

Barbell: (Rx 95/65, S 75/55)
Goal: 65/55 Round of Total Reps

Score: Total Reps

RPE: 8-9/10

Primary Objective: Consistent Rounds

Secondary Objective: Pick Your Poison

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

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)

Row and burpee game w/ partner

Stretching:

Birddog

Thoracic rotation

Inchworm

Straight leg kicks

Glute bridges

Cossack squat

Leg swings

Air squats

Front Squat (5x5
Build)

From the rack

Metcon (AMRAP - Rounds and Reps)

14 min AMRAP

7 ring rows

5 front squats (from the ground)

30 jumprope

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

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Warm-Up

2 Sets, For Quality

10 Alternating Scorpion Stretch

10 Alternating Iron Cross Stretch

:30 second Dead-Bugs

:30 second Bird-Dogs

15 Banded Pull Aparts

12 Banded Face Pulls

:20/:20 second Banded Front Rack Stretch

Get to Working Loads on Deadlift and Bench Press

Strength Superset (8 Rounds for weight)

Every 3:30 x 4 Sets

10 Bench Press @ 55-60%

12 Deadlifts @ 50-55%
% of 1RM Bench and % of 1RM Deadlift

Looking for consistent loads across all 4 sets for both the Bench Press and Deadlifts. We will be using 2 bars for this superset with one in the rack and one out on the floor.

"Shadowlands" (AMRAP - Reps)

For Reps:

8:00 AMRAP

3-6-9-12...

Burpee Pull-Ups

Shoulder to Overhead

Barbell: (Rx135/95, S 115/75)
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For scoring purposes:

Finishing 15 - 90 Reps

Finishing 18 - 126 Reps

Finishing 21 - 168 Reps

Finishing 24 - 216 Reps

Goal: 100-140 Reps

Primary Objective: Maintain a pace of around 12 reps a minute combined of the shoulder to overhead + Burpee Pull-Ups

Secondary Objective: Stay unbroken on the Shoulder to Overhead Reps

Mobility

PRVN Recovery #5

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

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

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Metcon (No Measure)

Partner training:

500M walk (weighted)

20 Box step ups

30 Air squats

500M walk (weighted)

25 Box step ups

35 Air squats

500M walk (weighted)

30 Box step ups

40 Air squats