Workout of the day

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3rds

8-6-4-2

Renegade rows+Gorilla rows

12 DB bicep curls

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Rest 3min

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20rds

1 DB Power C&J

2 DB burpee stand

3 Toes to bar

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)

3:00 Cardio Choice

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3/3 Side Lying Hip Cars

3/3 Wall Shoulder Cars

5/5 Hip 90/90 Stretch

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Snatch Barbell Prep

5-8 Revolutions of Complex

Dip and Shrug

Dip, Shrug, High Pull

High Hang Muscle Snatch

Snatch Grip Push Press

Overhead Squat

Snatch Balance

B: Hang Snatch

Hang Squat Snatch + Low Hang Squat Snatch

Every 90sec for 12:00 (8 Sets)

1+1 @ 65% x 2 Sets

1+1 @ 70% x 3 Sets

1+1 @ 75%+ x 3 Sets

*Record heaviest 1+1

C: Metcon (AMRAP - Rounds and Reps)

"Smalls"

7:00 AMRAP

2-4-6-8-10-12...

Alt DB Snatch (R+70/50, Rx 60/40)

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

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
1:00 Bike

15 Banded Goodmornings

8/8 Dual DB Staggered Stance RDL

:15-:20 Tuck L-Hang

:20-:30 Handstand Hold (Wall Supported)

B: Deadlift

Every 2:00 for 10:00

10 TnG Deadlifts

Start @ 60%, increase by feel and form

*Record heaviest 10 TnG

C: Metcon (No Measure)

"Squints"

20:00 EMOM

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

min 2: 11 Burpees

min 3: 15 Toe to Bar

min 4: 15 Strict Handstand Push-Ups

* The goal today is to finish each segment in 45 seconds or less and then casually move to the next station to tackle those reps

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - Legends

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A: Metcon (Time)

A. Warm up 500m Walk

B. Light CARs

WOD AMRAP 18

36 Box Step ups (1 flight of stairs)

20 Banded Pull Downs

16 Goblet Squats

12 KB Deadlifts

8 RKBS

Announcements

GYM CLOSED THANKSGIVING DAY THUR 24TH 

FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM 

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Time)

2 Rounds
21-15-9

Bench Press at 60% of 1RM

35-15-20 cals

Assault bike/Echo bike (2 less cals)

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REST 5min

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21-15-9

Bench Press at 60% of 1RM

35-15-20 cals

Assault bike/Echo bike (STANDING ONLY)

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REST 3min

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3rds

20 Straight leg sit-ups/arms next to earlobe

50 Alt Vups

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 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