Workout of the day

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Row

10 Deep Lunge Mountain Climbs

1 5 Banded Goodmornin gs

6/ 6 Pendulum Lung es

6/ 6 Single Arm Ring R ow

:10-:1 5 Ring Support Ho ld

B: Gymnastic Skills (Bar muscle up progression)

Bar muscle up progression

C: Metcon (2 Rounds for time)

"Pandora"

Every 15:00 x 2 Sets

40/32 Cal Row or ski or 28/20 cal Bike

30 Hang Power Cleans (Rx135/95, S 115/75)

20 Bar Muscle-Ups **

30 Bar Facing Burpees

40/32 Cal Row or ski or 28/20 cal Bike

* finish with 2-5min rest

**A: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

D: Recovery (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B . Bench Supported Dumbbell Bent Over Row

Instruction, then 4x 5 Reps Per Side

(light weight)

C. WOD

Buy-in 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

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Lifting complex at 78-82% of 1RM for each movement and for all sets

EMOM 2 for 10min

Bench Press + Deadlift

4+5

5 sets (time cap 10min)

8 DB pullover (heavy)

12 KB RDL (70/53)

**No rest between sets

3 sets (time cap 10min)

10/10 SA medball offset push-ups

"21" BB (add 5-10#)

**No rest between sets

Core: Kabata

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Overhead Squats

3 Hang Squat Snatch

C: Weightlifitng complex (Weight)

Hang Squat Snatch + TnG Squat Snatch

10:00 EMOM

1+1 @ 72%+, increasing by feel and stay technical and fast

*Record heaviest weight

D: Metcon (Time)

"Neytiri"

5 Rounds for Time

10 Power Snatch (Rx 75/55, S 65/45)

50 Double Unders (A: 100 singles)

10 Overhead Squats

5:00-8:00

Time Cap: 10:00

HomeGrown AthletX - HGX-FIT

Conditioning (No Measure)

6 rounds

6 burpees over the DBs

6 DBs Push-ups

6 DBs DL

6 DBs Hang power cleans

6 DBs Devil press

600M of your choice

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

B: Metcon (AMRAP - Rounds and Reps)

"Downsizing"

18:00 AMRAP, With a Partner

100 Deadlifts (Rx 225/155, S 165/125)

200 Abmat Sit-Ups

100 Burpees

Max Wall Balls (Rx 20/14, S 16/12) in Remaining Time

C: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold