03Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Sets, For Quality
30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows
:15/:15 Single Arm Plank with Reach
Gymnastics Skill and Play Time (Checkmark)
Freestanding Handstand Hold Progression
10:00 minutes
- Crow Pose
- Headstand Pose
- Nose to Wall Handstand Hold
- Back to Wall Feet Spotted Handstand Hold
- Freestanding Handstand Hold Partner Drill
#TEAMPRVNTUESDAY
"PRVN Skill" (AMRAP - Rounds and Reps)
14:00 AMRAP
60 Double Unders (A: 120 singles)
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups (A: 10 pull ups + 10 D ring Dips)
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
--
Goal: 2+ Rounds (500+ Reps)
Score: Reps
RPE: 8/10
Primary Objective: Manage Your Skill Capacity Well
Secondary Objective: Double Unders as Recovery
Mobility
PRVN Recovery #6
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
02Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Sets, For Quality
1:30 Row (:45 Easy, :30 Moderate, :15 Hard)
8 Segmented Clean Deadlift (Top Down)
8 Tall Muscle Cleans
8 Front Rack Elbow Punch Throughs
8 Back Squats
4 Jumping Back Squats
--
Add Loads
2-3 Sets
1 Segmented Clean Grip Deadlift
1 Hang Clean Pull
2 Squat Clean
5 Back Squats
--
Load to Back Squat Weights
Back Squat (Every 2:00 x 5 Sets
5 Back Squats
Set 1: @ 65%
Set 2: @ 70%
Set 3: @ 70%
Set 4: @ 75%
Set 5: @ 75%)
"Panama" (6 Rounds for weight)
Every 90 seconds x 6 Sets
12/9 Cal Row or Ski or 9/7 Cal Bike
3 Squat Cleans
Score = Total Load
Suggested Squat Clean Load of 70%+ of 1RM
Goal: Build to around 80-85% of 1RM Squat Clean
Stimulus: Battery Work
RPE: 7-8/10
Primary Objective: Complete each working set in under 75 seconds
Secondary Objective: Complete each set of cleans in under 30 seconds
02Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Cat-Cow
Thread Needle to Thoracic Rotation
Scap Push-Ups
World's Greatest Stretch
Banded Hip Flexor March
Banded Side Step
A: Strength - 3 Sets (Weight)
A1. 10-12 DB Front Rack Lateral Step-Ups (ea side)
A2. 8-10 Push-Ups (elevated, banded or negatives)
**Record step-up weight and add notes on how many reps completed on each movement
B: Metcon: 10min AMRAP (AMRAP - Rounds and Reps)
12-15 Heel-Elevated Adductor Goblet Squats
10-12 Ring Rows
30-45sec Side Plank (ea side)
**Record rounds and reps. Add note with weight used
Cooldown (No Measure)
Half-kneeling hip flexor stretch
Pigeon pose
Child's pose
01Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Functional Fitness
Warm-Up
3 Sets, Progressing on Each Movement Pattern
:20 second on / :10 sec Rotation
- Echo Bike *Increase intensity each set
- Plank Shoulder Taps / Scapular Push-Ups / Inchworm Push-Up
- Air Squats / Medball Squats or Medball Clean / Wall Balls
- Wall Sit / Glute Bridges / Burpees
*This is a progressive warm-up where each movement changes each round in order to create an increased intensity and specificity to the workout. This itself should create another little fun workout and get athletes really leaning into the feel and fun of today's workout.
"White Noise" (6 Rounds for time)
Every 4:30 x 6 Sets
15/11 Calorie Echo Bike
20/15 Push-Ups
25 Wall Balls
Wall Ball: (Rx 20/14, S 16/12), 10/9ft
--
Goal: Complete each set in under 3:00 minutes
Stimulus: Muscular Endurance / Interference
RPE: 8/10
Primary Objective: Complete each set in under 3:00
Secondary Objective: Complete the Echo Bike + Push-Ups in under 2:00 minutes
Mobility
PRVN Recovery #4
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Str etch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
01Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x w/ partner:
20 line hops
10 plank high 5's
100 meter run/wheel
Ski-off!
Shoulder Press (Every 1:30
6x4
Build throughout sets)
Finisher:
One max set of empty barbell strict press!
EMOM 15 (No Measure)
Min 1: 10 db bench press
Min 2: 10 reverse lunges
Min 3: 10 sit-ups or weighted sit-ups
Min 4: Bike
Min 5: Rest!
01Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
Dec 24 Tue - Gym Closed
Dec 25 Wed - Gym Closed
Dec 26 Thur modified schedule classes at 8 am and 9am
Dec 31 Tue - Gym closed
Jan 1 wed - Gym closed
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Shoulder press complex: 3 Waves, Every :90sec
Strict press + Push press
3+5 at 70%
2+3 at 75%
1+1 at 80%
3+5 at 75%
2+3 at 80%
1+1 at 85%
3+5 at 80%
2+3 at 85%
1+1 at 90%
**% based on strict press
B: Metcon - Time cap 12min (No Measure)
Shoulder shrugs: 3 x 8 (heavier side)
***
Seated delt raises: 3 sets of 10reps. Each position
Front delt raises
Lateral delt raises
Rear delt raises
*Focus on rolling back shoulders to engage lower traps - squeeze scaps/shoulder blades
C: Metcon (No Measure)
3 Supersets:
8 Pendlay rows
12 Banded lat pulls (green or black band)
***
Remaining time: Core - GHD or Vups