Workout of the day

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)

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

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

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

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (Time)

A. Warm up /CARs

B. Balance Work

WOD

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

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

25-20-15-10-5

Calories on rower/ski

DB Arnold press

Bench press (135/95)

Box jumps

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Rest as needed

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Shoulder accessories

2.5#/5# plates

3 rounds - 12-15 reps

"A, Y, W"

Poliquin raises