Workout of the day

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

1:00 Row Easy

5x ( Pause Goblet Squat + 1 and 1/4 Goblet Squat )

5/5 SA SL Cross-Body RDL 21x1 Tempo

5/5 SA KB Thruster

10 Bar Kip Swings

10 Deep Lunge Mountain Climber s

B: Back Squat (15 Minute running clock)

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

R: 2:00-3:00 b/s

*Record 3rep at 85%

C: Metcon (5 Rounds for calories)

"About Time"

5 Sets, For Max Reps

2:00 AMRAP

15 Pull-Ups

15 Wall Balls (Rx 20/14, S 16/12)

Max Cal

R: 1:00 b/s

* Push the pace on the cals each set, Goal is to stay consistent throughout. Recommend to stay between 85-88% capacity. Avoid redline.

*Goal: 10-20 Calories

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

400m Run

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2 Sets

5 Snatch High Pull (high hang)

5 Barbell Goodmornings

5 Behind the Neck Strict Press

5 Back Squats

5 Overhead Squats

8 Scap Pull-Ups

6 Kip Swings

6/6 Single Arm Ring Rows

B: Metcon (Time)

12 Days of Fitness

1 Wall Walk

200m Run

3 Strict Press

4 Overhead Squats

5 Burpees

6 Pull-Ups

7 Thrusters

8 Hang Power Cleans

9 Toe to Bar

10 Cal Row bike or Ski

11 Power Snatch

12 DU

Load: (Rx 95/65, S 75/55)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2-3 Rounds, For Quality

:30 Row

8 Dual KB Sumo Deadlift High P ull *ligh t

8 Tall Weighted Si t-Up

:30 Bike

10/10 Pendulum Lunges

6 Inchworm to Hol low

:30 Ski

B: Metcon (No Measure)

Midline Work

15:00 Running Clock to Complete

5 Sets

3/3 DB/KB Turkish Get-Up

200ft Farmers Carry + 100ft Dual KB Front Rack Carry *unbroken

R: as needed b/s

*large rig is 50ft down 50ft back

C: Metcon (No Measure)

Conditioning

"Mr. Heckles"

15:00 EMOM

min 1: Cal Row, Ski or Bike

min 2: Cal Row, Ski or Bike

min 3: Rest

min 4: DU

min 5: Rest

*use two different machines

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 500m Walk

B: CARs

Buy in 800m Walk (BuildingS)

12-Burpees

25-Air Squat

25-KB Deadlifts

25 Banded Face Pulls

25-Banded Pull Downs

25 Plate Hops or Rapid Step Ups

25 Knees To Chest

25 DB Hammer Curls

Buy out 800m Walk (Buildings)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Partner WOD (No Measure)

4000m Ski erg

100 Push-ups

100 BB hang clean and jerk or shoulder to ovhd

2500m Ski erg

100 BB Reverse curls

100 BB Bicep curls

100 BB Yates rows

4000m Ski erg

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality

1:00 Bike

25/25ft Quadruped Crawl Slow Deliberate

7/7 KB Windmills

15 Banded Face Pulls

:10 Chin Over Bar Hold

B: Weightlifitng complex (Weight)

10:00 EMOM, For Load

2 Push Jerk + 1 Split Jerk

start @ 60% of limiter

*Record heaviest load

C: Metcon (Time)

"Bruce Willis"

For Time

75/60 Strict Pull-Ups

Every 2:00 Complete

10 Dual DB Bench Press (Rx50/35, S 40/25)

*Bench Press starts at 2:00 mark, not at 0:00

*If limited equipment DB floor press