Workout of the day

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 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Hang Power Snatch

3 Overhead Squats

C: Weightlifitng complex (Weight)

Hang Squat Snatch + Overhead Squat

Every 2:00 for 12:00

3+3, 2 Sets @ 65%

2+2, 2 Sets @ 70%

1+1, 2 Sets @ 75%

*Record heaviest 1+1 set

D: Metcon (No Measure)

"It Ain't Hard to Tell"

15:00 EMOM

min 1: 10-14 Single DB Step-Overs (Rx50/35, S 40/25), (Rx24/20, S 20/16″)

min 2: 12-18 Chest to Bar Pull-Ups (A: strict banded pull-ups )

min 3: 14-20 Alt DB Snatch

Announcements

Jan 1 open gym

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds

6/ 6 Pistol Step-Dow ns

: 30 Pause Goblet Squat Ankle Mobil ity

6 Inchworm Push-U ps

5 Jumping Pull-Ups w/3sec eccentric

B: Front Rack Reverse Lunge (Weight)

Every 3:00 for 12:00

8/8 Reps @ 44-51% of Front Squat

*Record heaviest weight

C: Gymnastic Skills (Bar MU and Pistol progressions)

Bar Muscle-Up Progressio n

Pistol Progression

-Heel Elevated

-Shrimp Squat

-Pistol Squat Step-Downs

-Single Leg Sit to Box

*Spend 10-15min

D: Metcon (AMRAP - Rounds and Reps)

9:00 AMRAP

4 Bar Muscle-up (A: burpee pull-up)

8 Strict Handstand Push-Ups (A: Dual DB Strict Press)

12 Alt Pistols (A: Shrimp Squat variation)

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

15 Banded Goodmornings

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotation s

:15 Dead-Hang + :15 Active Hang

B: Warm-up (No Measure)

Snatch Warm-Up

(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: Power Snatch (Cluster sets)

Every 2:00 for 16:00

1.1.1.1.1, starting @ 65% of 1RM

R: 10 b/reps

*Record heaviest weight

D: Metcon (Time)

"Money Train"

For Time

50 Double Unders (A: 100 single unders)

15 Deadlifts

50 Double Unders

12 Deadlifts

50 Double Unders

9 Deadlifts

50 Double Unders

6 Deadlifts

50 Double Unders

3 Deadlifts

Load: (Rx 225/155, S 165/125)

Time Domain: 4:00-7:00

Time Cap: 12:00

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS

B KBs Deadlift Heavier 5x5

YEAR END TIME TRIAL 1,600M Row/Erg

WOD 20 Min AMRAP

50m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

4 Rounds

10 Incline bench press (70-75%) of 1RM

12 DB's incline bench press

12 BB rollouts (Add several small plates)

12 DB's incline flies

10 DB's bicep curls (same weight as flies)

10 BB skull crushers (use BB from rollouts)

***Rest 2min b/t rounds

***Take 5 min to build for working weight

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

1:00 Cardio Choice

6 Compression Sit-Ups

8 Dual DB Romanian Deadlifts

10/ 10 Paloff Press

1 Wall Walk + 10 Shoulder Taps

B: Gymnastic Skills (Handstand Walk Skills and Drills )

C: Metcon (Time)

"Trading Places"

For Time

50m Dual DB Farmers Carry (Rx50/35, S 40/25) (outside 25m down 25m back)

800m Run (A: 54/44 cal Bike)

50 Dual DB Farmers Carry

60 GHD Sit-Ups (A: wt sit ups)

100ft Handstand Walk (50ft down, 50ft back) (10 wall walks)

40 Dual DB Step-Overs (Rx24/20, S 20/16″)

100ft Handstand Walk

20 Burpee Box Jump Overs

Time Domain: 20:00-27:00

Time Cap: 35:00

D: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose