Workout of the day

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 - 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

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

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Unilateral:

10 rounds Time cap 30min

10/10 DB bench press (50/35)

10/10 Offset DB push-ups

10/10 Fulcrum DL

*****

8 rounds: Time cap 20min

10/10 DB seated Arnold press

10/10 DB bent over rows

15 DB weighted sit-ups

Announcements

GYM CLOSED 12/24 & 12/25

GYM CLOSED 12/31 & 1/1

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Medball Thoracic Opener

10 Air Squats

10 Alternating Box Step-Ups

5 Box Jumps

B: Overhead Squat (Every 2:00 minutes, 6 Sets
1 Rep, starting @ 75% of 1RM
*Build to a new 1RM)

C: Metcon (AMRAP - Rounds and Reps)

"Jason"

12:00 AMRAP

4* Overhead Squats (Rx 115/75, S 95/65)

6 Box Jump Overs (Rx24/20, S 20/16″)

8 American KBS (Rx53/35, S 44/26)

*Increase Overhead Squats by 2 reps each set

-Goal: Get through the round of 14 Overhead Squats and into the round of 16.

-Primary Objective: Keep each set of Overhead Squats unbroken

-Secondary Objective: Keep transitions between movements under 6 seconds

-Stimulus: Hip Extension Bias / Quad Stamina