Workout of the day

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 for quality
:30sec Wall Press Thoracic Extension

6/6 Pistol Toe Drag Step-Ups

7/7 KB Windmill

10 Pause Goblet Squat (2sec)

10 Ring Rows

B1: Overhead Squat (Squat progression)

Every 90sec, 6 Sets

3 Overhead Squats, starting at 70% of 1RM and increasing

*Record heaviest 3reps

R: 5:00

B2: Back Squat

20 Reps @ 5-10# increased weight from last week or 65% of 1RM

C: Metcon (Time)

"Yeah-Yeah"

4 Rounds for Time

15 Pull-Ups (Sub Strict Banded Pull-Up)

12 Box Jump Overs (R+24/20, Rx20/16″)

9 Dual DB Clean and Jerk (R+50/35, Rx 40/25)

Time Domain: 7:00-11:00

Time Cap: 14:00

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)

1000 DB rep challenge
50/50 Sumo high pull

50/50 Bent over rows

100 Front rack squats (option 1 or 2 DB's)

100 Box step ups (option 1 or 2 DB's)

50 Russian twist (L+R=1), one DB

100 Duel deadlifts

100 Duel floor bench press

100m Duel farmers carry (3 trips - down/back=2)

50/50 Russian swings

50 Duel seated straight leg shoulder press

50/50 Bicep curls

*Athlete choose DB weight but no higher than 35/25

*50/50 = Single arm

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 rounds
30sec Plate Toe Taps

8/8 Single Arm DB Upright Row

50/50ft Single Arm OH Carry

10 Alternating Lunges

----

Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Metcon (Time)

Partner WOD
"Goodnight Moon"

4 Rounds for Time

400m Run Together w/Plate or Odd Object (keg, sandbag, axle bar, have fun)

30 Plate Ground to Overhead

50m Plate Overhead Walking Lunges

(R+45/35, Rx25/15 plate) (25m down, 25m back)

*Run together, but split the rest of the work

*bike sub 27/22 cal

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
1:00 Cal Row, increasing pace each set

8 Deep Lunge Mountain Climbers

10/10 Single Leg Glute Bridges

:15sec Passive Hang + :15sec Active Hang

10 Bootstrap Squats

B: Gymnastics skill work

Ring Muscle-Up Progressions

-Top of Dip Support

-Lower to Bottom of Dip

-Bottom of Dip Hold

-Kipping Ring Pull-Up

-Muscle-Up Pop Swing + Swing and Pull to Hip

C: Metcon (Time)

"Misirlou"

For Time:

75 Wall Balls (R+20/14, Rx 16/12)

500m Run (Sub Cal 37/30 Bike)

25 Burpee Box Jump Overs (R+24/20, Rx20/16″)

15 Ring Muscle-Ups (sub 15 Strict Pull-Ups +

15 Strict Dips)

Time Domain: 11:00-15:00

Time Cap: 20:00

D: Metcon (No Measure)

Bodybuilding - optional
9:00 EMOM

min 1: 10-12 Feet Elevated Parallette Push-Up

min 2: 16-20 Dual KB Gorilla Rows

min 3: 10-12 Glute Bridge DB Pull-Overs

E: Metcon (No Measure)

Yoga flow
2 rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

HomeGrown AthletX - Legends

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Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

WOD 20 Min AMRAP

50m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

10 Barbell Goodmornings

5 Behind the Neck Strict Press

5 Barbell Quarter Squat Jumps

10 Behind the Neck Elbow Punch Throughs

3-5 Kneeling Squat Jump

B1: Push Press

8:00 EMOM

min 1: 5 Push Press @ 90% of 5RM

*Record weight

See B2

min 2: 10 TnG Deadlift @ heaviest weight from last week

or 60-70% of 1RM

B2: Deadlift

8:00 EMOM

min 2: 10 TnG Deadlift @ heaviest weight from last week

or 60-70% of 1RM

*Record weight

C: Metcon (Time)

Barbell conditioning
"Unchained"

5 Rounds For Time

3 Wall Walks

12 Hang Power Clean

9 Push Jerk

Load: (R+135/95, Rx 115/75)

Time Domain: 7:00-11:00

Time Cap: 15:00

D: Metcon (No Measure)

Mobility - if time permits
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch