06Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
A: 3 Sets (3 Rounds for reps)
A1. 8-10 Staggered Stance RDL w/Hip IR (ea side)
A2. 10-12 Bent Over 3-Point Rows (ea side)
*Record reps and note weight in comments
B: 3 Sets (3 Rounds for reps)
B1. 10-12 Heel-Elevated Adductor Goblet Squats
B2. 100' Offset FR/Farmer Carry (ea side)
*Record reps and note weight in comments
C: 3rd Trimester Mobility Flow (No Measure)
Choose between hip/low back relief, psoas release, or push prep
05Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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: Metcon (No Measure)
3 Couplets: Back
Every 2min for 8min
8 Pendlay rows
16 DB Bent over rows
Rest :90sec
Every 2min for 8min
8 Bent over rows
16 DBs Alt Gorilla rows
Rest :90 sec
Every 2min for 8min
8 Yates rows
16 DBs Alt Renegade rows
B: Metcon (No Measure)
Grip strength: EMOM 12min
Static hold: BB (225/185)
100' DBs Farmers carry (70/50)
Dead hang - Rig
05Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
10 Ring rows
10 Ring push-ups
10/10 DB Hammer curls
100M Farmers carry (high/low)
***
10 BB shoulder press
10/10 DB Arnold press
Letters (Y and T) 12 reps each
05Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
:30/:30 Samson Stretch
:30 Alternating Scorpion Stretch
:30 Alternating Active Pigeon Stretch
---
2 Sets, For Quality
:30 second Echo Bike
20 Banded Pull Aparts
20 Bear Plank Shoulder Taps
12-16 Alternating V-Ups
10 Goblet Cossack Squat
Strength Superset (5 Rounds for weight)
Every 2:30 x 5 Sets
12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat
8-10 Dumbbell Bench Press, For Load
"You Really Got Me" (AMRAP - Rounds)
15:00 EMOM
minute 1: 15/12 Cal Row or Ski 12/9 Cal Bike
minute 2: 100ft (30m) Farmers Carry
minute 3: 20/15 Push-Ups
minute 4: 15 Toe to Bar
minute 5: Rest
Farmers Carry Load: KB’s at (Rx70/53, S 53/44) or DB’s at (Rx70/50, S 60/40)
---
Stimulus: Midline Conditioning
RPE: 7/10
Primary Objective: Complete each movement in 45 seconds or less
Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less
04Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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:
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
---
2 Sets, with Empty Barbell
10 Snatch Grip Romanian Deadlifts
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Box Jump Overs
Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch
Building to a Heavy for the Day)
"Jump" (Time)
8 Rounds for Time
5 Deadlifts
10 Box Jump Overs
Load: (Rx 275/185, S 225/155)
Box: (Rx24/20, S 20/16″)
% of Deadlift, Should not exceed 65%
Goal: 7:00-11:00 minutes
Time Cap: 12:00 minutes
Stimulus: Posterior Chain / Anaerobic Capacity
RPE: 8/10
Primary Objective: Complete round in as close to 1:00 as possible
Secondary Objective: Unbroken Deadlifts
Optional Accessories (Checkmark)
For Quality:
8:00 Tabata (:20 On/:10 Off)
Station 1 - Superman Hold
Station 2 - Hollow Hold
The goal here is quality, basic positions for our gymnastics movements
03Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
Bench Press (3 Waves - Every :90sec
5 reps at 70%
3 reps at 75%
1 rep at 80%
5 reps at 75%
3 reps at 80%
1 rep at 85%
5 reps at 80%
3 reps at 85%
1 rep at 90%)
Metcon (No Measure)
4 sets - 20 min time cap
8 BB Close bench press
8 DB Barrel press
8 DB Standing flys
8 Diamond push-ups
***
3 sets
10 BB Reverse curls
10 BB Ceiliing crunches
10 BB Drag curls
10 BB Ceiling crunches
10 BB Tricep ext (behind the neck)
10 BB Ceiling crunches