Workout of the day

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

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

2:00 minute Rowing Technique Focus: (30 seconds Arms Only, 30 seconds Body and Arms, 30 seconds Legs and Body, 30 seconds Full Strokes)

1:00 minute Alternating Knee Hug + Lunge and Twist

:30 second Wall Facing Handstand Hold, focusing on body alignment and positions

:30 second Wrist Circles

B: Handstand Walk (skill progression)

C: Metcon (4 Rounds for distance)

“Walking on Water”

4 Sets: For Max Distance:

3:00 minute AMRAP 500/425m Row or Ski or 30/21 cal bike

Max Distance Handstand Walk (A: Max Wall Walks)

Rest: 2:00 minutes between sets

Primary Objective: Accumulate maximum distance in each AMRAP.

Secondary Objective: Improve and challenge Handstand Walk proficiency.

Stimulus: Focus: Cardiovascular Endurance / Skill Development RPE: 8/10

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (3x3 at 95% of 3RM
Immediately into..
5rds
8 BB heavy shoulder shrugs
12 Plate Lu raises)

Metcon (No Measure)

Pendlay rows

5x8 at 75% of 1RM

Yates rows

5x8

Remaining time:

Rowing (look for 2K)

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Legends

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.

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Mobility:

10 Cat-Cow Stretches

15/15 Hip Circles

10/10 Quadruped Thoracic Rotations

5 Inchworms with Push-Ups

General Warm-Up: 2 Rounds

15 Air Squats

10 Leg Swings (front-to-back and side-to-side) 10 Glute Bridges

Specific Warm-Up: 2 Rounds

5 Deadlifts with Light Loads

5 Dual DB Clean and Jerks (light)

5 Abmat Sit-Ups

5 Dual Dumbbell Front Squats (light)

B: Deadlift (Every 2:30 minutes, 5 Sets
10 Reps
*Starting @ 60% of your 1RM Deadlift and increasing the load each set.*
*Record heaviest 10rep*
*Each set must be completed unbroken.*)

C: Metcon (Time)

“Cleaning House”

3 Rounds for Time

15 Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

30 Abmat Sit-Ups

15 Dual DB Front Squats

Time Domain: 9:00-13:00 minutes

Time Cap: 15:00 minutes

Primary Objective: Complete each round in under 4:00 minutes.

Secondary Objective: Complete each movement in 2 sets or less.

Stimulus: Midline Stamina / Muscular Endurance RPE: 8/10

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 EMOM, Alternating Each Minute

minute 1: :45 second Echo Bike

minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups

minute 3: 10 Banded Face Pulls + 10 Banded T's minute 4: :30 second Hollow Hold

B: Gymnastic Skills (Primer for kipping and butterfly)

C: Metcon (2 Rounds for reps)

"Fly in the Ointment"

2 Rounds

Station 1: 6:00 minute AMRAP

18/15 Cal Row or Ski or 13/11 Cal Bike

12 Pull-Ups

7 Burpee Box Jumps (Rx24/20, S 20/16″)

Rest 3:00 minutes

Station 2: 6:00 minute AMRAP

1000m Run (A: 75/50cal bike)

Max Burpee Pull-Ups

Rest 3:00 minutes

Primary Objective: Complete 3 Rounds on Station 1 and 15+ Burpee Pull-Ups on Station 2 Secondary Objective: Complete each round on station 1 in 2:00 or less and finish each Run in under 5:00 minutes

D: Recovery (No Measure)

Time permitting

1:00 Child's Pose

1:00/1:00 Low Dragon Stretch

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

5/5 Side Lying Thoracic Rotations

Announcements

HGX POTLUCK HOLIDAY PARTY DEC 9th 4-8PM ISH ALL FRIENDS AND FAMILY WELCOME

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