Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Cardio Choice

6 /6 Half Kneeling KB Windmi ll

2 Wall Walks + :10sec Nose to Wall Ho ld

6/6 Single Arm Ring Row s

10 Ring V-Out s

B: Bench (Weight)

Take 15:00 to Complete

Bench Press

5-5-4-4-3

*complete 6-8 Strict Handstand Push-Ups b/s

% starts @ 70% and increase by feel today on the Bench

*Record 3 reps

C: Metcon (Time)

"The Crossroads"

1:00 AMRAP

11/9 Cals Row Ski or 9/7 Cals Bike

-Max Bar Facing Burpees

1:00 Rest b/s

Continue until 75 Burpees

Time Domain: 4-7 Sets / 7:00-13:00

Time Cap: 15:00

HomeGrown AthletX - Legends

Metcon (Time)

Discussion: Sarcopenia

A. CARS/ Warm Up

B RKBs, Dead Stop Swings 5x 5

WOD For Time

600m Row /Erg

20 Wall Balls

20 Plate Hops

20 Banded Face Pulls

20 Dumbbell Thrusters (seated, box to stand)

20 Banded Face Pulls

600m Row

HomeGrown AthletX - HGX-FIT

A: Teams of 2 or 3 (No Measure)

Complete: As many GHD reps in 15min.

*Rotate every 10reps*

Other partners perform:

A. KB/DB Push press (35/25)

B. TTB/Knee to waist

B: Metcon (No Measure)

21-18-15-12-9-6-3

DB Bench or floor press (50/35)

DB Deadlift

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Hang Power Snatch

3 Overhead Squats

C: Weightlifitng complex (Weight)

Hang Squat Snatch + Overhead Squat

Every 2:00 for 12:00

3+3, 2 Sets @ 65%

2+2, 2 Sets @ 70%

1+1, 2 Sets @ 75%

*Record heaviest 1+1 set

D: Metcon (No Measure)

"It Ain't Hard to Tell"

15:00 EMOM

min 1: 10-14 Single DB Step-Overs (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

min 2: 12-18 Chest to Bar Pull-Ups (A: strict banded pull-ups )

min 3: 14-20 Alt DB Snatch

Announcements

Jan 1 open gym

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

6/ 6 Pistol Step-Dow ns

: 30 Pause Goblet Squat Ankle Mobil ity

6 Inchworm Push-U ps

5 Jumping Pull-Ups w/3sec eccentric

B: Front Rack Reverse Lunge (Weight)

Every 3:00 for 12:00

8/8 Reps @ 44-51% of Front Squat

*Record heaviest weight

C: Gymnastic Skills (Bar MU and Pistol progressions)

Bar Muscle-Up Progressio n

Pistol Progression

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

*Spend 10-15min

D: Metcon (AMRAP - Rounds and Reps)

9:00 AMRAP

4 Bar Muscle-up (A: burpee pull-up)

8 Strict Handstand Push-Ups (A: Dual DB Strict Press)

12 Alt Pistols (A: Shrimp Squat variation)

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS

B KBs Deadlift Heavier 5x5

YEAR END TIME TRIAL 1,600M Row/Erg

WOD 20 Min AMRAP

50m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats