23Dec
Announcements
Dec 25, 31 and Jan 1 Gym Closed
HomeGrown AthletX - Functional Fitness
A: Warm Up (No Measure)
400m Run
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2 Sets
5 Snatch High Pull (high hang)
5 Barbell Goodmornings
5 Behind the Neck Strict Press
5 Back Squats
5 Overhead Squats
8 Scap Pull-Ups
6 Kip Swings
6/6 Single Arm Ring Rows
B: Metcon (Time)
12 Days of Fitness
1 Wall Walk
200m Run
3 Strict Press
4 Overhead Squats
5 Burpees
6 Pull-Ups
7 Thrusters
8 Hang Power Cleans
9 Toe to Bar
10 Cal Row bike or Ski
11 Power Snatch
12 DU
Load: (Rx 95/65, S 75/55)
22Dec
Announcements
Dec 24, 25, 31 and Jan 1 Gym Closed
HomeGrown AthletX - Functional Fitness
A: Warm Up (No Measure)
2-3 Rounds, For Quality
:30 Row
8 Dual KB Sumo Deadlift High P ull *ligh t
8 Tall Weighted Si t-Up
:30 Bike
10/10 Pendulum Lunges
6 Inchworm to Hol low
:30 Ski
B: Metcon (No Measure)
Midline Work
15:00 Running Clock to Complete
5 Sets
3/3 DB/KB Turkish Get-Up
200ft Farmers Carry + 100ft Dual KB Front Rack Carry *unbroken
R: as needed b/s
*large rig is 50ft down 50ft back
C: Metcon (No Measure)
Conditioning
"Mr. Heckles"
15:00 EMOM
min 1: Cal Row, Ski or Bike
min 2: Cal Row, Ski or Bike
min 3: Rest
min 4: DU
min 5: Rest
*use two different machines
22Dec
Announcements
Dec 24, 25, 31 and Jan 1 Gym Closed
HomeGrown AthletX - Legends
Metcon (No Measure)
A. Warm up 500m Walk
B: CARs
Buy in 800m Walk (BuildingS)
12-Burpees
25-Air Squat
25-KB Deadlifts
25 Banded Face Pulls
25-Banded Pull Downs
25 Plate Hops or Rapid Step Ups
25 Knees To Chest
25 DB Hammer Curls
Buy out 800m Walk (Buildings)
22Dec
Announcements
Dec 24, 25, 31 and Jan 1 Gym Closed
HomeGrown AthletX - HGX-FIT
Partner WOD (No Measure)
4000m Ski erg
100 Push-ups
100 BB hang clean and jerk or shoulder to ovhd
2500m Ski erg
100 BB Reverse curls
100 BB Bicep curls
100 BB Yates rows
4000m Ski erg
21Dec
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 Bike
25/25ft Quadruped Crawl Slow Deliberate
7/7 KB Windmills
15 Banded Face Pulls
:10 Chin Over Bar Hold
B: Weightlifitng complex (Weight)
10:00 EMOM, For Load
2 Push Jerk + 1 Split Jerk
start @ 60% of limiter
*Record heaviest load
C: Metcon (Time)
"Bruce Willis"
For Time
75/60 Strict Pull-Ups
Every 2:00 Complete
10 Dual DB Bench Press (Rx50/35, S 40/25)
*Bench Press starts at 2:00 mark, not at 0:00
*If limited equipment DB floor press
20Dec
Announcements
Dec 24, 25, 31 and Jan 1 Gym Closed
HomeGrown AthletX - Functional Fitness
A: Warm Up (No Measure)
2 Sets
10 PVC Pass-Throughs
5/5 PVC Around the Worlds
10 PVC Thoracic Extension
10 alt PVC Pipe Standing Thoracic Rotations
:15 Dead-Hang + :15 Active Hang
10 Alternating V-Ups
B: Warm Up (No Measure)
Snatch Warm-Up (10:00 or Less)
(with PVC Pipe)
2-3 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
(With Barbell)
1-2 Sets For Absolute Quality
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Behind the Neck Snatch Grip Push Jerk
5 Hang Power Snatch
5 Overhead Squats
C: Snatch complex (Weight)
10:00 EMOM, For Load
2 Hang Power Snatch + 1 Hang Squat Snatch
start @ 60% of limiter
* Record heaviest load
D: Metcon (4 Rounds for time)
"Mrs. Bing"
Every 5:00 for 20:00
200m Run (14/11 cal bike)
12 Toe to Bar
8 Lateral Burpees over the Bar
12 Hang Power Snatch (Rx 75/55, S 65/45)
8 Lateral Burpees over the Bar
Goal: ~3:00-3:30/Round