Workout of the day

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2 Sets

10 PVC Pass-Throughs

5/5 PVC Around the Worlds

10 PVC Thoracic Extension

10 alt PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm Up (No Measure)

Snatch Warm-Up (10:00 or Less)

(with PVC Pipe)

2-3 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)

1-2 Sets For Absolute Quality

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Behind the Neck Snatch Grip Push Jerk

5 Hang Power Snatch

5 Overhead Squats

C: Snatch complex (Weight)

10:00 EMOM, For Load

2 Hang Power Snatch + 1 Hang Squat Snatch

start @ 60% of limiter

* Record heaviest load

D: Metcon (4 Rounds for time)

"Mrs. Bing"

Every 5:00 for 20:00

200m Run (14/11 cal bike)

12 Toe to Bar

8 Lateral Burpees over the Bar

12 Hang Power Snatch (Rx 75/55, S 65/45)

8 Lateral Burpees over the Bar

Goal: ~3:00-3:30/Round

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (Time)

A. Warm up /CARs

B. Balance Work

WOD

1200m Row/Erg Then:

4 Rounds for Time

5 Dball Slams

10 Ring Rows

15 Box Step Ups

20 Ring Rows

25 Push Ups

50m Farmers Carry DB or KB (challenging weight)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

25-20-15-10-5

Calories on rower/ski

DB Arnold press

Bench press (135/95)

Box jumps

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Rest as needed

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Shoulder accessories

2.5#/5# plates

3 rounds - 12-15 reps

"A, Y, W"

Poliquin raises

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets for Quality

1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Rais es

B: Metcon (Time)

"Dr. Drake Ramoray"

For Time:

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J (Rx50/35, S 40/25)

50 Wall ball (Rx 20/14, S 16/12)

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

40 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

30 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

20 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

10 Wall ball

*alternate arms on db c&Jevery 7 reps

Time Domain 16:00-20:00

Time Cap: 30:00

C: Mobility (No Measure)

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Chipper challenge (No Measure)

With an empty BB (45/35)

How long can you hang on??

50 Hang clean

50 Push press (shoulder to ovhd)

50 Bicep curls

50 Front squats

50 Reverse curls

50 Thrusters

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Rest 5min or less

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100 Alt single leg TTB (scale above waist)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2-3 Sets 
1:00 Row or Bike 
10 Alternating Step-Ups 
:15 Supine Grip Dead-Hang + :15sec Active Hang 
20 Banded Face Pulls 
8 Bar Kip Swings

B: Ring MU skills/drills (Ring Muscle-Up Progressions
-Top of Dip Support
-Lower to Bottom of Dip
-Bottom of Dip Hold

-False Grip Muscle Up Ring Row Transition

-Toenail Spot Ring Muscle-Up

-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
)

C: Metcon (Time)

“8 Days of Fitness”

1-Devils Press (Rx50/35, S 40/25)

2- Push-Up Renegade Row

3- Ring Muscle-Ups

400m Run (A: Bike 27/22 cal)

5- Burpee Box Jump Overs 24/20''

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

7- Strict Pull-Ups

800m Row or Ski