19Dec
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:
250M weighted walk (together)
Partner 1: 25 Box step ups
Partner 2: 12 KB swings + 12 KB high pulls
Then switch movements
19Dec
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: Shoulder Press (Every :90sec
5x5 at 75%)
B: Shoulder shrugs (EMOM
5x8 at 75%)
Metcon (No Measure)
Shoulder accessories: 2 sets
15 reps of each letter (Y, T, W)
***
5 sets
10 DBs bicep curl (against the wall)
10 BB drag curls
12/12 DB SA preacher curls
18Dec
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
400m Run
—
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
High Hang (Hip), Hang (Knee), Low Hang (Below Knee)
- 3 Snatch High Pull
- 3 Muscle Snatch
- 3 Power Snatch
Then.. The Complex
–
Cue through the positions and work athletes through the entire complex at least once before starting the segment.
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
Power Snatch Complex / Technique Focus (5 Rounds for weight)
Every 2:00 x 5 Sets
1 Tall Power Snatch
2 Snatch Grip Push Press
3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch
"Rainbow Road" (Weight)
20:00 AMRAP
400m Run
10 TnG Power Snatch
--
Score = Total Load Lifting
This means that the weight only counts if the reps are done as touch and go for 10 at a time. If you break you have to do another run before making the next attempt.
Score would look like
10 Tng Reps @ 135
10 TnG Reps @ 140
10 TnG Reps @ 145
10 TnG Reps @ 150
Sum Total of the weight that was on the bar = 570lb
Stimulus: Barbell Cycling / Aerobic Capacity
RPE: 8/10
Primary Objective: Complete 5+ Rounds
Secondary Objective: Most total load lifted per set
17Dec
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)
Interval training:
Every 4min for 5 rounds
:90sec of row or ski
12/12 DB shoulder press
12/12 DB bent over rows
12/12 Red band lat pulls
15 Red band face pulls
**Rest 2min b/t rounds
***500M walk at the end of round 5
17Dec
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
KFIT - Deload week (No Measure)
Unilateral: One DB
5 sets
10/10 Flat bench press
10/10 Barrel press
10/10 Bent over rows
***
4 sets
10/10/10 Lateral delt raise (angle)+front delt raise+Arnold press (Right side - then left side)
***
3 sets
10/10 KB/DB Single leg RDL (slow cadence)
Loaded/stance leg - small knee flexion
Pelvis level - keep toes pointing down
Maintain straight line from head to foot
***
GHD/Vups = 125
17Dec
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 (No Measure)
2:00 Cardio Choice
–
8:00 EMOM
Minute 1 : 20 seconds Lateral Band Walk + 20 second Monster Band Walk
Minute 2: 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers
Minute 3: 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)
Minute 4: 3-5 Broad Jumps or 10 Jumping Air Squats
Squat Clean Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster
The goal here today is to build to around 85% of 1RM Thruster)
#TEAMPRVNTUESDAY
"The Red Shell" (Time)
For Time:
5-10-15-20-15-10-5
Bar Facing Burpees
Thrusters
Barbell: (Rx 95/65, S 75/55)
Goal: 11:00-15:00
Time Cap: 17:00
Score: Time
RPE: 9/10
Primary Objective: Strong Back Half Finish
Secondary Objective: Bar Facing Burpee Cadence