Workout of the day

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Skill session (No Measure)

8:00 EMOM

min 1: 1/1 Turkish Get-Ups, increasing loads or challenging across

min 2: 2-3 Rope Climbs

C: Metcon (No Measure)

"Na'vi"

24:00 EMOM

min 1: 15/12 cal row or ski or 12/9 Cal Bike

min 2: 50 Double Unders or 75 Single Unders

min 3 + 4: 200m Run Sprint

*Alternating Rounds of Single Unders and Double Unders

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B. Balance/ Tandem and Single Leg Holds

Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/Eversion )

10 steps each movement 2X

C. WOD

WOD AMRAP 20

Buy-in 250m-Weighted walk-DB or KB (around the building)

25 Box Step Overs

21 DB HPC

19 Banded Lat Pull Downs

15 Air Squats

11 Knees to chest (floor. Box, bench)

7 Push Ups (floor. box, bench)

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

5 Sets - build to a heavy complex

8 Military press (front rack)

8 Military press (behind neck)

*Rest 1min b/t sets

4 Sets

10 Sumo DL high puil

20 Pendlay rows

15 DB rear delts

*BB weight is the same

*Rest 1min b/t sets

4 Sets

15 BB reverse curls

12 DB Hammer curls

50' Plate carry

*No rest

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

8/ 8 Single KB Staggered Stance RD L

5/5 Goblet Squat Split Squat 2020 Tempo

:30 Pause Goblet Squat Ankle Mobility

10 Alt Box Step-Ups

5 Box Jumps

B: Back Squat (Pause Back Squat (1sec) + Back Squat 
Every 3:00 for 12:00, 4 Sets 
1+2, @ 83%+ 
*Record heaviest set)

C: Metcon (Time)

"Colonel Miles Quaritch"

10 Rounds for Time

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

6 Strict Handstand Push-Ups (A: Piked Handstand Push-Ups)

3 Deadlifts (Rx 315/205, S 245/175)

10:00-15:00

Time Cap: 18:00

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets

1:00 Row

10 Deep Lunge Mountain Climbs

1 5 Banded Goodmornin gs

6/ 6 Pendulum Lung es

6/ 6 Single Arm Ring R ow

:10-:1 5 Ring Support Ho ld

B: Gymnastic Skills (Bar muscle up progression)

Bar muscle up progression

C: Metcon (2 Rounds for time)

"Pandora"

Every 15:00 x 2 Sets

40/32 Cal Row or ski or 28/20 cal Bike

30 Hang Power Cleans (Rx135/95, S 115/75)

20 Bar Muscle-Ups **

30 Bar Facing Burpees

40/32 Cal Row or ski or 28/20 cal Bike

* finish with 2-5min rest

**A: banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up for scaling today.

D: Recovery (No Measure)

1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

1:00 Seated Chest Stretch

1:00/1:00 Crossbody Lat Stretch

Announcements

ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS/ Warm Up

B . Bench Supported Dumbbell Bent Over Row

Instruction, then 4x 5 Reps Per Side

(light weight)

C. WOD

Buy-in 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)