Workout of the day

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds, For Quality

1:00 Cardio Choice

10 Hollow Rocks

6/6 KB Halo s

7/7 KB Windmil l

50/50ft SA Bottoms Up KB Waiters Wal k

B: Bench Press (12-15 minute running clock)

4 Sets x 10 Reps @ 60%+

R: 2:00 b/s

*Record heaviest 10reps

C: Metcon (4 Rounds for time)

"Sunset Boulevard"

Every 4:00 for 16:00

25 American KBS (Rx53/35, S 44/26)

20 DB Renegade Rows (Rx50/35, S 40/25) (L arm row + R arm row = 2 reps)

15 DB Deficit Push-Ups

Time Per Set: 2:30-3:00

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Balance Work

C. WOD for time

800 Row/ Erg

20 Wall Balls

20 Box Step Ups

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

800m Row/Erg

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Buy-in: 2000m Ski erg

AMRAP 20

20 Vups

20 BB bicep curls

20 BB reverse curls

20 BB front rack alt lunges

20 Air squats

Cash-out:1000m Ski erg

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Rounds for Quality

1:00 Row Easy

5x ( Pause Goblet Squat + 1 and 1/4 Goblet Squat )

5/5 SA SL Cross-Body RDL 21x1 Tempo

5/5 SA KB Thruster

10 Bar Kip Swings

10 Deep Lunge Mountain Climber s

B: Back Squat (15 Minute running clock)

5 @ 70%

5 @ 75%

3 @ 80%

3 @ 85%

R: 2:00-3:00 b/s

*Record 3rep at 85%

C: Metcon (5 Rounds for calories)

"About Time"

5 Sets, For Max Reps

2:00 AMRAP

15 Pull-Ups

15 Wall Balls (Rx 20/14, S 16/12)

Max Cal

R: 1:00 b/s

* Push the pace on the cals each set, Goal is to stay consistent throughout. Recommend to stay between 85-88% capacity. Avoid redline.

*Goal: 10-20 Calories

Announcements

Dec 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

400m Run

---

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)

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