22Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
Semi Final WOD
500M row/ski
30 Bench press (135/95)
1000M row/ski
20 Bench press
2000M row/ski
10 Bench press
Time cap 30min
22Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets
15 Banded Goodmornings
10 Deep Lunge Mountain Climbers
10 PVC Passthroughs
10 PVC Around the Worlds
10 PVC Pipe Standing Thoracic Rotations
B: Hang Power Snatch
10:00 EMOM
5 Hang Power Snatch @ 65-70% of 1RM
*Record heaviest set
C: Metcon (Time)
"Rolo"
For Time
21-15-9
Deadlifts (Rx 275/185, S 225/155)
Bar Facing Burpees
Time Domain: 7:00-11:00
Time Cap: 12:00
D: Metcon (AMRAP - Rounds and Reps)
Core finisher
8:00 AMRAP
:20 Planche Plank
:15/:15 Star Plank
:15/:15 Copenhagen Plank
:20 Dual KB Front Rack Wall Sit
22Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Legends
A: Metcon (No Measure)
A. Warm up 500m Walk
CARS
WOD
The Ghost
6 rounds of:
1 minute of rowing/Ski Erg
1 minute of burpees to box
1 minute of plate hops
1 minute of rest
Try to achieve as many reps as possible of EACH exercise, not just total score. Separate totals for rowed calories, burpees, and plate hops to comments
21Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
6/6 Single Arm Ring Rows
20 Bear Plank Shoulder Taps
B: Back Squat
10:00 Clock
20 Reps @ 5-10# heavier than last week
C: Metcon (No Measure)
"Pop Rocks"
20:00 EMOM
min 1: 16/12 Cal Row or Ski or 14/10 Cal Bike
min 2: 15 Thrusters (Rx 95/65, S 75/55)
min 3: 16/12 Cal Row or Ski or 14/10 Cal Bike
min 4: Rx3/ S 2 Rope Climbs (Adjusted 4/4 single arm supine grip ring rows)
*last round max reps on each movement within the minute.
19Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
All classes canceled on 11/20 due to the new rig being installed
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 Cardio Choice
-----
2 Sets, For Quality
6 Barbell Upright Rows
6 No Dip Muscle Cleans
10 Behind the Neck Elbow Punch Through
6 Behind the Neck Press in Split
3 Barbell Squat Jumps
----
5 Sets x 3 Seated Box Jump to High Box
*increase height on each set
B: Metcon (5 Rounds for calories)
"The Rumble in the Jungle"
5 Rounds
Partner 1: Max Cals
Partner 2: "1 Round of DT"
Partner 2: Max Cals
Partner 1: "1 Round of DT"
Load: (Rx 155/105, scaled 125/85)
This workout is meant to be Partner 1 vs. Partner 2
Partner 1 Calories vs. Partner 2 Calories
When the partner on the barbell finishes the round of DT - partner on the bike must stop. Partners can start on barbell or bike whenever they want, but partners must switch after each round of DT.
1 round of DT = 12 Deadlifts + 9 Hang Power Cleans + 6 Push Jerks
Time Cap: 25:00
18Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
All classes canceled on 11/20 due to the new rig being installed
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cal Row, increasing pace each set
10 Bootstrap Squats
10/10 Single Leg Glute Bridges
:15sec Passive Hang + :15sec Active Hang
10 Alt V-Ups
6 Inchworm Push-Ups
B: Bar Muscle-ups (Skill work)
Bar muscle-up progressions
C: Metcon (Time)
"Hard to Be Humble"
For Time
20 Burpee Bar Muscle-Ups (sub burpee C2B or chin2bar pull ups)
60 Wall Balls (R+20/14, Rx 16/12)
40 Toe to Bar
60/45 Cal Row ski or 42/32 cal Bike
20 Dual DB Devils Press (R+50/35, Rx 40/25)
*R+ = Bar MU
Time Domain: 13:00-18:00
Time Cap: 20:00
D: Metcon (No Measure)
Bodybuilding finisher
5 Sets, For Quality
3-5 Weighted Strict Pull-Ups
6-8 Banded Strict Chest to Bar Pull-Ups
8-10 Zottman Curls