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 - Functional Fitness
A: Warm-up (No Measure)
3 Sets, for Quality
1:00 Bike
10 Deep Lunge Mountain Cliimbers
6/6 Single Arm KB Arnolds Press
50/50ft Single Arm KB Overhead Carry
Specific Barbell Prep
3 Sets
3 Jerk Drives
3 Push Press
3 Push Jerk w/1sec Pause in Catch
B: Strength
Push Press + Push Jerk
Every 3:00 for 15:00
3+5
Starting @ 75% of 1RM Push Press
*Record heaviest set
C: Metcon (Time)
"Handcuffed Lightning"
For Time
21-15-9
Strict Handstand Push-Up
Line Facing Burpees
Cal Row Ski or Bike or 200m Run
*Female Cals = 15-10-6
**Rx = Strict HSPU
Time Domain: 7:00-10:00
Time Cap: 15:00
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 - HGX-FIT
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
14Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
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
13Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - HGX-FIT
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
12Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
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
1:1 Work to Rest
17:00-22:00
Time Cap: 25:00
11Nov
Announcements
GYM CLOSED THANKSGIVING DAY THUR 24TH
FRI 25TH MODIFIED SCHEDULE 8, 9 & 10AM
HomeGrown AthletX - Functional Fitness
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)