Workout of the day

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Rounds

500M of your choice

10 BB Bent over rows 135/105

15 KB/DB SA rows

200' KB/DB farmers carry 53/35

25 KB Swings 53/35

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Deep Lunge Mountain Climbers

20 Plank Shoulder Taps

:15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze

5 Broad Jumps For Distance

B: Warm-up (No Measure)

Clean Specific Prep

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

2 Position Clean Prep

5 Sets, Building to Working Weights

1 Hang Clean High Pull

1 Hang Squat Cleans

1 Low Hang Squat Clean or From Floor Once Weight is on the Bar

C: Weightlifitng complex (Weight)

Hang Squat Clean + TnG Squat Clean

10:00 EMOM

1+1 @ 72%+, increaseby feel

*Move efficiently with speed

D: Metcon (Time)

"Butcher"

For Time

30 Bar Facing Burpees

30 TnG Power Clean (Rx135/95, S 115/75)

*every break on Power Cleans complete 3 Bar Facing Burpees

RPE: 9/10 (Rate of perceived exertion)

Time Domain: 5:00-7:00

Time Cap: 10:00

Primary Objective: Complete Workout in Sub 7:00

Secondary Objective: Complete Power Cleans in 3 Sets or Less

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 Row, R1: ez, R2: mod

5/5 Quadruped Thoracic Rotations

5 Table Top Bridge w/5sec Pause

3/3 Quadruped Hip Cars

5/5 Samson Lunge

B: Metcon (Time)

"The Way of Water"

For Time

2000m Row (A:75/50 cal Bike)

Partner Holds Dual DB Front Rack (Rx50/35, S 40/25)

into..

100 Burpee Pull-Ups

While Partner Holds DB in Suitcase Position

into..

50 Dual DB Bench Press

While Partner Holds Handstand

Time Domain: 20:00-25:00

Time Cap: 30:00

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

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: Push Press (Every 3:00 for 12:00 
5 Push Press @ 80% 
10 Bent Over Barbell Rows @ light/moderate load 
*Record heaviest PP)

C: Metcon (AMRAP - Rounds and Reps)

"Sully"

14:00 AMRAP

14 Toe to Bar (A: Strict Knee Raises)

14 Single DB Box Step Up (Rx50/35, S 40/25) (Rx24/20, S 20/16″)

14 SA DB Hang Clean and Jerk (7/7)

Goal: ~5-6 rounds

D: Recovery (No Measure)

1:00 Childs Pose

1:00/1:00 Low Dragon Stretch

1:00/1: 00 Scorpion Stre tch

:30/: 30 Thread the Needle Stre tch

5/5 Side Lying Thoracic Rotations

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Skill session (No Measure)

8:00 EMOM

min 1: 1/1 Turkish Get-Ups, increasing loads or challenging across

min 2: 2-3 Rope Climbs

C: Metcon (No Measure)

"Na'vi"

24:00 EMOM

min 1: 15/12 cal row or ski or 12/9 Cal Bike

min 2: 50 Double Unders or 75 Single Unders

min 3 + 4: 200m Run Sprint

*Alternating Rounds of Single Unders and Double Unders

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Balance/ Tandem and Single Leg Holds

Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/Eversion )

10 steps each movement 2X

C. WOD

WOD AMRAP 20

Buy-in 250m-Weighted walk-DB or KB (around the building)

25 Box Step Overs

21 DB HPC

19 Banded Lat Pull Downs

15 Air Squats

11 Knees to chest (floor. Box, bench)

7 Push Ups (floor. box, bench)