Workout of the day

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

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

10 Incline bench press (70-75%) of 1RM

12 DB's incline bench press

12 BB rollouts (Add several small plates)

12 DB's incline flies

10 DB's bicep curls (same weight as flies)

10 BB skull crushers (use BB from rollouts)

***Rest 2min b/t rounds

***Take 5 min to build for working weight

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6 Compression Sit-Ups

8 Dual DB Romanian Deadlifts

10/ 10 Paloff Press

1 Wall Walk + 10 Shoulder Taps

B: Gymnastic Skills (Handstand Walk Skills and Drills )

C: Metcon (Time)

"Trading Places"

For Time

50m Dual DB Farmers Carry (Rx50/35, S 40/25) (outside 25m down 25m back)

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

50 Dual DB Farmers Carry

60 GHD Sit-Ups (A: wt sit ups)

100ft Handstand Walk (50ft down, 50ft back) (10 wall walks)

40 Dual DB Step-Overs (Rx24/20, S 20/16″)

100ft Handstand Walk

20 Burpee Box Jump Overs

Time Domain: 20:00-27:00

Time Cap: 35:00

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

1:00 Cardio Choice

10 Hollow Rocks

6/6 KB Halo s

7/7 KB Windmil l

50/50ft SA Bottoms Up KB Waiters Wal k

B: Bench Press (12-15 minute running clock)

4 Sets x 10 Reps @ 60%+

R: 2:00 b/s

*Record heaviest 10reps

C: Metcon (4 Rounds for time)

"Sunset Boulevard"

Every 4:00 for 16:00

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

20 DB Renegade Rows (Rx50/35, S 40/25) (L arm row + R arm row = 2 reps)

15 DB Deficit Push-Ups

Time Per Set: 2:30-3:00

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Balance Work

C. WOD for time

800 Row/ Erg

20 Wall Balls

20 Box Step Ups

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

800m Row/Erg

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Buy-in: 2000m Ski erg

AMRAP 20

20 Vups

20 BB bicep curls

20 BB reverse curls

20 BB front rack alt lunges

20 Air squats

Cash-out:1000m Ski erg