Workout of the day

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

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 - Functional Fitness

A: Warm-up (No Measure)

8 minute EMOM, Alternating each minute:

Minute 1: Machine of Choice

Minute 2: :25/25 Seconds, World's Greatest Stretch

Minute 3: 10 Barbell Behind The Neck Snatch Grip Push Presses + 10 Barbell Overhead Squats, 45/35lb (20/15kg)

Minute 4: 50/50ft (15/15m) Bottom-Up Kettlebell Overhead Carry, Moderate Load

B: Snatch (Snatch
5 minute EMOM
1 Muscle Snatch + 1 Hang Power Snatch

Straight into:

5 minute EMOM
1 Power Snatch + 1 Hang Squat Snatch

Straight into:

5 minute EMOM
2 Squat Snatches
*Record heaviest 2 reps)

C: Metcon (Time)

"Dasher"

For Time

50 Hang Power Snatch

43/30 Cal Row or Ski or 30/22 Cal Bike

50 Overhead Squats

Load: (Rx 65/45, S 45/33)

Goal: 6:00-10:00 minutes

-Time Cap: 15:00 minutes

-Primary Objective: Completing the barbell movements 4 sets or less

-Secondary Objective: Completing the Echo Bike in 2:00 minutes or less

-Stimulus: Quad Stamina / Barbell Cycling / Sprint Chipper

-RPE: 8/10

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Min 0:00 to 12:00

200M Ski erg

10 Bench dips

10 Push-ups

Min 12:00 to 24:00

200M Row

10 DB bench press (50/35)

10 DB close grip bench press

Min 24:00 to 36:00

20 Cal Assault bike

10 KB RDL (53/35)

10 KB Russian swings

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

Metcon (No Measure)

100M DB farmers carry (high/low)

10/10 DB SA high pull

10/10 DB SA Arnold press

10/10 DB SA bent over rows

10/10 DB SA hammer curls

Announcements

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 minute Cardio Choice

15 Banded Good Mornings

8 Walking Inchworms

10/10 Single Leg Glute Bridge w/ Adduction

:30 second Glute Bridge Hold w/ adductor squeeze

B: Metcon (6 Rounds for time)

"Boxing Day"

Every 5:00 minutes for 30:00 minutes,

Alternating Stations

Station 1:

100 Double Unders (A: 200 singles)

20 Deadlifts (Rx 225/155, S 165/125)

Station 2:

350/300m Row

400m Run (A: 27/22 Cal Bike)

Goal: 75-90 seconds / Movement

Primary Objective: Complete each set in ~3:30-4:00

Secondary Objective: Consistent paces on each station across all sets.

-Stimulus: Posterior Chain / Aerobic Conditioning / Lactate Threshold

C: Accessories (Time permitting
3 Sets, For Quality
8-10 Glute Ham Raises
:30 second Weighted Wall Sit
:20/:20 second Copenhagen Plank Hold )

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 Row

1:00 Ski

1:00 Bike

The coach will call out a number and the athletes must go to that position. So if the coach calls 1, athletes will hit the deck, 2 then athletes will move to the top of a push-ups, then 5, they will just feet to hands and jump to the sky. If the coach says 2 again, athletes will jump right back to the top of a plank position. This will go on for as long as the coach dictates. If an athlete messes up a sequence they have to do 3 burpees before coming back into the game.

B: Metcon (Time)

"12 Days of Fitness"

1: Burpee Bar Muscle-Ups

2: Strict Pull-Ups

3: Burpee

4: Push-Ups

5: Push Press

6: Front Alt Rack Reverse Lunges Steps

7: Hang Power Cleans

8: Deadlifts

9: Box Jumps (Rx24/20, S 20/16″)

10: Wall Balls (Rx 20/14, S 16/12) 10/9ft

11: Power Snatch

12: Wall Walks

Load: (Rx 115/75, S 95/65)

Time Domain: 25:00-35:00 minutes

-Time Cap: 40:00 minutes

-Primary Objective: Have fun, enjoy some fitness with the community and achieve your best time possible

-Secondary Objective: Minimize transitions and work into a flow with these movements as we have included a barbell complex and a gymnastics complex to help this workout flow and stay moving quickly.

Stimulus: Muscular Stamina / Endurance / Barbell Cycling