21Dec
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 )
21Dec
Announcements
GYM CLOSED 12/24 & 12/25
GYM CLOSED 12/31 & 1/1
HomeGrown AthletX - Legends
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”
21Dec
Announcements
GYM CLOSED 12/24 & 12/25
GYM CLOSED 12/31 & 1/1
HomeGrown AthletX - HGX-FIT
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)
20Dec
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
19Dec
Announcements
GYM CLOSED 12/24 & 12/25
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: :20-:30 second Wall Supported Handstand Hold
minute 3: 10 Bar Kip Swings + 8-10 Push-Ups
minute 4: Seated Box Jump to High Box
B: Push Press (Every 2:00 minutes, 6 Sets
3 Reps, starting @ 70% of 1RM and building towards a new 3RM Push Press )
B: Gymnastic Skills (Toenail Spot Ring Muscle-Up
Box Ring Muscle-Up Transition + Dip
Seated Band Assisted Ring Muscle-Up
The Box Piked Handstand Push-Up )
C: Metcon (No Measure)
"Left Out To Dry"
16:00 minute EMOM
min 1: 13/10 Cal Row or Ski or 9/7 Cal Bike
min 2: 5 Ring Muscle-Ups (A: 8 Pull-Ups + 8 Ring Dips)
min 3: 15 GHD Sit-Ups (A: Abmat Sit-Ups)
min 4: 12 Strict Handstand Push-Ups (A: 8 Box Pike Strict Handstand Push-Ups)
Goal: 30-45 seconds / Movement
Primary Objective: Completing each working set within 45 seconds
Secondary Objective: Maintaining unbroken reps throughout the entire 4 round EMOM
-Stimulus: High Skill Gymnastic Conditioning / Midline
19Dec
Announcements
GYM CLOSED 12/24 & 12/25
GYM CLOSED 12/31 & 1/1
HomeGrown AthletX - Legends
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