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
17Nov
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 - Legends
A: Metcon (Time)
A. Warm up 500m Walk
B. Light CARs
C. Balance
WOD
FOR Time 2 Rounds
1,000m Row/Bike/Ski Erg
10 Air Squats
10 Push Up (Elevated)
10 Knees To Chest (Box for support)
10 Banded Face Pulls
10 DB Hang Power Cleans
10 Wall Balls ( 9’ Target)
17Nov
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)
200m Run
6 Compression Sit-Ups
:30sec Handstand Hold (Wall Supported)
6/6 Single Arm KB Clean
10/10 Paloff Press
B: Handstand Walk
Skills and progression drills
C: Metcon (3 Rounds for time)
"Now You See Me, Now You Don't"
Every 10:00 for 30:00
400m Run (sub 27/22 Cal Bike)
50m Dual DB Farmers Carry (R+50/35, Rx 40/25) (25m down, 25m back)
100ft Handstand Walk (SUB 5-10 wall walks)
25m Dual DB Front Rack + OH Carry (12.5m down, 12.5m back, switch arms)
200m Run (sub14/11 cal bike)
*R+ = Handstand walk
D: Metcon (No Measure)
Core finisher
"7 Minute Abs"
7:00 AMRAP
:10 Seated Pike-Up Hold
:20/:20 Side Plank
:30sec Hollow Hold
:40sec Forearm Plank
17Nov
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
A: Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
DB Hang clean and jerk (50/35)
DB bench/floor press
DB Arnold press (floor - legs straight)
Box dips
Remaining time: GHDs
16Nov
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
:30sec Double Unders
8 Romanian Deadlifts
6 High Hang Muscle Cleans
6 Front Squats
4 Tall Cleans
B: Hang Clean
Every 2:00 for 12:00
3 Hang Squat Clean
starting @ 70% and increase to a max
*Record heaviest 3reps
C: Metcon (4 Rounds for time)
"Float Like a Butterfly, Sting Like a Bee"
Every 4:00 for 16:00
50 Double Unders (sub 35 DU or 50 singles)
10 TnG Deadlifts
50 Double Unders
Load: starting @ 65% and increase each set
*Rx = 50 DU
*Record weight in notes
15Nov
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 - Legends
A: Metcon (AMRAP - Rounds and Reps)
A. Warm up + 500m Walk
B. Light CARs
C. Kettlebell Dead Stop Swings (For Form)
WOD Partner, You Go I Go
20 Minute AMRAP
1 Speed Ladder (Forward/Backward)
2 Box Step Overs
3 Push Ups
4 Ring Rows
5 Plate Hops
6 Ring Rows
7 Burpees (Floor or Box)
8 Plate Hops
9 Wall Ball Toss (Over the rig)