Workout of the day

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

-----

Rest as needed

-----

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

-----

Rest 5min or less

-----

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

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Rounds for Quality
1:00 Row Easy
5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)
5/5 SA SL Cross-Body RDL 21x1 Tempo
5/5 Single Arm KB Push Press
10 Deep Lunge Mountain Climbers

B: Deadlift (10:00 Clock to Establish
10RM TnG Deadlift )

C: "Macho Man"  (AMRAP - Rounds)

EMOM, Until Failure

3 Power Cleans

3 Front Squats

3 Push Jerks

(Rx 185/125, S 155/105)