Workout of the day

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 - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 35

15 Cal on ski erg

15 KB goblet squats

15 KB Russian swings

15 Cal on ski erg

Rest 1min

B: Metcon (No Measure)

Tabata - "Kabata"

Core: 20 sec Abmat + 10 sec Russian twist

Abmat situps

Russian twist with Abmat

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets

10 PVC Passthroughs

10 PVC Around the Worlds

5/5 PVC Pipe Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Goblet Squats

Snatch Specific Barbell Prep

3 Sets, For Absolute Quality

5 Hang Snatch High Pull

5 Hang Muscle Snatch

5 Overhead Squat

5 Snatch Balance

5 Hang Squat Snatch

B: Metcon (No Measure)

"Impossible is Nothing"

20:00 EMOM

min 1: 3 Hang Squat Snatch @ 70%+

min 2: 12 Dual DB Front Squat (R+50/35, Rx 40/25)

min 3: 15 Chest to Bar Pull-Ups

min 4: Rest

C: Back Squat

20RM Back squat @ 5-10# heavier than last week

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Happy Sunday
250M run

30 DB alt snatch (50/35)

30 Box step ups (24/20")

500M run

30/30 SA DB floor press

30 Russian twists

750M run

30 Box jumps

30 SA alt devil press

1000M run

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Medball Partner Warm-Up

Complete For Quality
400m Run (both partners run together passing back and forth the medball)

Medball Partner Sit-Up Toss x :30sec Each Partner

Medball Rotational Partner Toss x :30sec Each Side

Medball Russian Twist Toss x :30sec Each Side

Plank Alternating Medball Taps x :60sec

400m Run (both partners run together passing back and forth the medball)

B: Metcon (Time)

"Sandlot"

For Time

1000 Run (Sub 75/50 Cal Bike)

100 American KBS (R+53/35, Rx44/26)

100 Lateral Burpee Over Partner

20 Rope Climbs 15ft

17:00-22:00

Time Cap: 25:00

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

8 Behind the Neck Strict Press

50ft OH Barbell Carry

6 Back Squats

4 Barbell Squat Jumps

50ft OH Barbell Carry

B: Push Press

Every 2:00 for 8:00

8 @ 60%

6 @ 65%

6 @ 70%

Max Rep @ 75% (Cap of 12 Reps)

^Record max reps (12) at 75%

C: Metcon (3 Rounds for reps)

Barbell conditioning/cycling
"Ham Porter"

3 Sets

4:00 AMRAP

1-2-3-4-5…

Power Cleans

Front Squats

Push Jerks

30 Double Unders Each Set

R: 2:00 b/amraps

Load: (R+155/105, Rx125/85), (R+185/125, Rx155/105), (R+205/145, Rx165/115)

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 sets
1:00 Row, R1: Easy, R2: Hard

200m Run, R1: Easy, R2: Hard

20 Bear Plank Shoulder Taps

6/6 Single Arm Ring Rows

:10sec Supine Grip Chin over Bar Hold

B: Metcon (No Measure)

Body building
Every 3:00 for 9:00

6-4-2 KB/DB Renegade Row + Gorilla Row

12 Dual DB Bicep Curls

C: Metcon (10 Rounds for distance)

"Benny the Jet"

10 Sets

1:30 AMRAP

4 Shuttle Runs (12.5m/12.5m)

-Max Distance Row Ski or Bike

1:30 Rest

D: Metcon (No Measure)

Accessories - Optional
Core Focused Accessories

5 Sets, For Quality

20 Alt V-Ups

12 Plank w/Alt Leg Lift + Arm Lift