Workout of the day

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training

AMRAP 20

Partner 1:

100M KB farmers carry

15 DB hammer curls

Partner 2: Box squats (until partner 1 is finished)

*****

Time remaining

Partner 1

10/10 red band leg extension (on a bench)

Paloff press (red band) - continue till partner completes leg ext.

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

8 sets: time cap 28min

10 DBs “Glute bridge” floor press (50/35)

10/10 DB SA floor press

10 DBs Close grip press

Rest 1min b/t sets

*****

5 sets: time cap 12min

10 DB Skull crushers

10 DB Tate press (arms 45 degrees, hinge at the elbow, thumbs down, head of DB to chest)

10/10 DB Kickback

****

Core: GHD or weighted sit-ups

4 x 25

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds, For Quality

1:00 Bike

2 Wall Walks + 10-15 second Wall Facing Handstand Hold

:10 second Dead-Hang + :10 second Active Hang + 10 Kip Swings

into..

Team KB Race War m-Up

Each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

“Blitzen”

2 Person Team Workout

5:00 minute AMRAP

20 Strict Handstand Push-Ups

10/10 Synchro Hang DB Snatch (Rx50/35, S 40/25)

20 Pull-Ups

-Max Cals in the Remaining Time

Rest 2:00 minute between Rounds

Continue until 130/100 cals Row or Ski or 100/70 Cals Bike Completed

Score = Time to Completion or Calories at Time Cap

During the Handstand Push-Ups, one athlete will be holding a Handstand Hold against the wall. During the Pull-Ups one athlete will be holding a dead-hang position

Goal: Complete in 3-4 Sets

-Time Cap: 7 Sets

-Primary Objective: Complete the prescribed work by 4:00 minutes to allow a minimum of 1:00 minute of work on the bike in the remaining time.

-Secondary Objective: Achieve 20/14+ Calories on the Bike in the remaining time.

-Stimulus: Upper Body Push + Pull / Muscular Endurance

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Mountain Climber to Deep Lunge Stretch

minute 3: "Barbell Complex"

minute 4: 5 Bar Facing Burpees *Priming Efficiency and Technique

"Barbell Complex"

3 Tall Muscle Clean

3 Front Squats

3 High Hang Squat Clean

Load: 45/35lb, (20/15kg)

Weight lifting (Weight)

Every 2:00 minutes, 5 Sets

3 Position Clean

High Hang + Hang + Floor

*Can drop the bar after the hang

Starting @ 60% and increasing loads each set.

Focus on starting weight for 18.2a (see below)

C1: Metcon (Time)

Workout 18.2

1-2-3-4-5-6-7-8-9-10 reps for time of:

Dumbbell squats

Bar-facing burpees

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

C2: Metcon (Weight)

Workout 18.2a

1-rep-max clean

Time cap: 12 minutes to complete 18.2 AND 18.2a

Goal Time Domain: 5:00-8:00 minutes

-Time Cap: 12:00 minutes

-Primary Objective: Complete the 1-10 Reps in under 8:00 minutes

-Secondary Objective: Hit a 1 Rep Squat Clean @ 85%+ of your 1RM

-Stimulus:

18.2 Glycolytic / Muscular Stamina / Quad Burn

18.2a: Power + Speed Strength

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

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Metcon (No Measure)

All Supersets:

5 Sets

8 Pendlay rows

8/8 KB or DB Gorilla rows

5 Sets

8 Yates rows

8/8 DB bent over rows

3 Sets

BB "21"

21 BB supinated shoulder to overhead

3 Sets

10 BB drag curls

10 BB reverse curls

10 Zottman curls (tempo :02 secs up and down)

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

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Metcon (No Measure)

EMOM 30min (:45 sec work/:15 sec transition)

Station 1: Row

Station 2: Plate to overhead

Station 3: Bike

Station 4: DB hammer curls

Station 5: Ski

Rest: 1min