Workout of the day

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

3 Sets for Quality

1:00 Cal Row or Cal Bike

10 Air Squats

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Rais es

B: Metcon (Time)

"Dr. Drake Ramoray"

For Time:

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J (Rx50/35, S 40/25)

50 Wall ball (Rx 20/14, S 16/12)

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

40 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

30 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

20 Wall ball

15/12 Cal Row or ski or 12/9 cal bike

14 Single Arm Dumbbell C&J

10 Wall ball

*alternate arms on db c&Jevery 7 reps

Time Domain 16:00-20:00

Time Cap: 30:00

C: Mobility (No Measure)

5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - HGX-FIT

Chipper challenge (No Measure)

With an empty BB (45/35)

How long can you hang on??

50 Hang clean

50 Push press (shoulder to ovhd)

50 Bicep curls

50 Front squats

50 Reverse curls

50 Thrusters

-----

Rest 5min or less

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100 Alt single leg TTB (scale above waist)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Functional Fitness

A: Warm Up (No Measure)

2-3 Sets 
1:00 Row or Bike 
10 Alternating Step-Ups 
:15 Supine Grip Dead-Hang + :15sec Active Hang 
20 Banded Face Pulls 
8 Bar Kip Swings

B: Ring MU skills/drills (Ring Muscle-Up Progressions
-Top of Dip Support
-Lower to Bottom of Dip
-Bottom of Dip Hold

-False Grip Muscle Up Ring Row Transition

-Toenail Spot Ring Muscle-Up

-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
)

C: Metcon (Time)

“8 Days of Fitness”

1-Devils Press (Rx50/35, S 40/25)

2- Push-Up Renegade Row

3- Ring Muscle-Ups

400m Run (A: Bike 27/22 cal)

5- Burpee Box Jump Overs 24/20''

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

7- Strict Pull-Ups

800m Row or Ski

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 Row Easy
5x (Pause Goblet Squat + 1 and 1/4 Goblet Squat)
5/5 SA SL Cross-Body RDL 21x1 Tempo
5/5 Single Arm KB Push Press
10 Deep Lunge Mountain Climbers

B: Deadlift (10:00 Clock to Establish
10RM TnG Deadlift )

C: "Macho Man"  (AMRAP - Rounds)

EMOM, Until Failure

3 Power Cleans

3 Front Squats

3 Push Jerks

(Rx 185/125, S 155/105)

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 Row 
6 Inchworm Push-Ups 
10 Goblet Cossack Squat 
:30sec KB Dead-Bug 
8 Scap Pull-Ups 
10 Alt V-Ups

B: Toes-To-Bar (Toe to Bar Technique and Efficiency Tips )

Metcon (AMRAP - Rounds)

"Bandit"

20:00 EMOM Capacity Test

min 1: 16/13 Cal Row or Ski or 11/8 cal Bike

min 2: 20 Wall Balls (Rx 20/14, S 16/12)

min 3: 15 Toe to Bar

min 4: 50ft Dual DB Front Rack Walking Lunges (Rx50/35, S 40/25)

Announcements

Dec 24, 25, 31 and Jan 1 Gym Closed

HomeGrown AthletX - Legends

Metcon (No Measure)

A. Warm up 500m Walk

B: CARs

WOD

Buy-in 400m Row/Erg

15Burpees

15 Ring Rows

15 Knees to chest (from box) or Sit-ups

15 Banded Pull Downs

15 Box Step Ups

15 KB Deadlifts

Buy-out 400m Row/Erg