Workout of the day

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

200m Run

:30/:30 Banded Front Rack Stretch

20 Bear Plank Shoulder Taps

8 Tall Muscle Cleans

10 Bradford Press w/lockout

B: Front Squat (Take 15:00 minutes to Establish
3RM Front Squat )

C: Metcon (Time)

"Freddy Krueger"

For Time:

800m Run (A: 54/44 Cal Bike)

40 Alt DB Snatch (Rx50/35, S 40/25)

20 Thrusters (Rx 95/65, S 75/55)

-Goal Time Domain: 7:00-11:00

-Time Cap: 12:00 minutes

-Primary Objective: Complete the workout in under 10:00 minutes

-Secondary Objective: Challenge yourself with either going unbroken on the Alternating DB Snatch or the Thrusters

-Stimulus: Glycolytic / Sprint Chipper

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, Increasing Intensity

30 second Bike

15 second Transition

30 second Jump Rope Practice

15 second Transition

30 second Scapular Pull-Ups

15 second Transition

30 second Alternating V-Ups

15 second transition

B: Gymnastic Skills (Progression: Toes to bar)

C1: Metcon (Time)

"Elm Street"

Part A)

For Time

60 Double Unders (A:120 Singles)

43/30 Cal Row or Ski or 30/21 Cal Bike

15 Toe to Bar

40 Double Unders (A: 80 singles)

29/20 Cal Row or Ski or 20/14 Cal Bike

15 Toe to Bar

20 Double Unders (A: 40 singles)

14/10 Cal Row or Ski or 10/7 Cal Bike

15 Toe to Bar

@ 14:00 minutes

Part B) SEE C2

C2: Metcon (AMRAP - Rounds and Reps)

Part B)

6:00 minute AMRAP

24 Double Unders (A: 48 Singles)

12/9 Cal Row or Ski or 8/6 Cal Bike

8 Toe to Bar

-Primary Objective: Maintain unbroken sets on the Toe to Bar

-Secondary Objective: Increase Echo Bike RPM's across all sets. This also carries over into part B where we want to build paces.

-Stimulus: Midline Conditioning / Aerobic Capacity

D: Accessories (Time permitting:
Accumulate
3:00 Weighted Plank
1:00 L-Sit )

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

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Metcon (No Measure)

6 sets

12 DBs Hammer curls (together)

12 Red band tricep ext

5 sets

10 Plate ground (box) to overhead

3 sets

10 reps letter “Y, T, W”

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Supersets: 40min time cap

5 sets

15 BB Bent over rows (weighted)

15 BB Bicep curls

5 sets

15 BB Yates rows (weighted)

15 BB Supinated shoulder to overhead

5 sets

15 BB Pendlay rows (weighted)

15 BB Reverse curls

***

At the 45min mark

Superset: 6 sets

20 Weighted sit-ups

20/20 Paloff press (red band)

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

1:00 Row (:30 ez, :20 mod, :10 Fast)

5/5 Worlds Greatest Stretch

10/10 Dual DB Staggered Stance RDL

20 Alternating Bird-Dogs

:30 second Deadbugs

B: Deadlift (On a 12:00 minute Clock
Establish a New 10RM )

C: Metcon (AMRAP - Rounds and Reps)

Conditioning

"Power Outage"

18:00 minute AMRAP

1 Power Clean (Rx 205/145, S 155/115)

3 Bar Facing Burpees

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

-Goal: 15+ Rounds

-Primary Objective: Accumulating the most rounds and reps

-Secondary Objective: Power Clean efficiency and quick transitions

-Stimulus: CP Battery / Muscular Stamina

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

Partner WOD:

8-10 rds

10 KB high pull

10 KB swings

10 BB bent over rows

10 Red band lat pulls