Workout of the day

Announcements

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

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Warm-Up

For Quality

3 Sets

20 seconds on / 10 second transition

- Jump Rope

- Bootstrap Squats

- Scapular Pull-Ups

- Ring Rows

- Cossack Squats

Back Squat (Every 2:30 x 4 Sets
Set 1: 10 @ 55%
Set 2: 10 @ 60%
Set 3: 10 @ 65%
Set 4: 8 @ 65%+

% of 1RM Back Squat
Stimulus: Muscular Endurance / Hypertrophy / Volume Building
)

"Fruitbat" (Time)

For Time

10 Rounds

3 Bar Muscle Ups (A: 7 C2B Pull ups)

5 Front Squats

35 Double Unders (A: 70 singles)

Barbell: (Rx155/105, S 125/85)
Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Go Unbroken

Secondary Objective: Manage Transitions To Control Intensity

Announcements

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

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Warm-Up

For Quality

10:00 AMRAP

200m Run

1 Barbell Complex*

10 Alternating Box Step-Ups

5 Inchworm Push-Ups

5 Pike Push-Ups

Barbell Complex = 3 Clean Deadlifts + 3 Tall Muscle Cleans + 3 Hang Power Cleans

Power Clean (Every 2:00 x 5 Sets
5 Tng Power Clean
Load: @ 60%+ of 1RM Power Clean)

--

Building to a Heavy for the Day

Stimulus: Barbell Conditioning and Cycling

"Spy Game" (Time)

3 Rounds For Time

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

20 Box Jump Overs

15 Handstand Push-Ups

Box Height: (Rx24/20, S 20/16″)
--

Goal: 11:00-15:00

Time Cap: 18:00

Score: Time

RPE: 8/10

Primary Objective: Complete each round as close to 4:00 minutes as possible

Secondary Objective: Keep sets of Handstand Push-Ups to 3 sets or less

Announcements

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

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Warm-Up: 

3 Sets, For Quality

200m Run

:30 second Jump Rope

:20 second Tuck L-Hang

10/10 Single Leg Glute Bridge

20 Wall Lean Banded Psoas March

"Mean Street" (AMRAP - Rounds and Reps)

25:00 AMRAP

200m Run

10 Strict Knees to Elbow

100ft (30m) Dual Kettlebell Front Rack Carry

2 Wall Walks

20 second Nose to Wall Handstand Hold

40 Double Unders

Kettlebells: (Rx53/35, S 44/26)
--

Goal: 4+ Rounds

Primary Objective: Complete 4+ rounds while maintaining a low RPE

Secondary Objective: Complete each set of Wall Walks to Nose to Wall Handstand Hold unbroken

Mobility

PRVN Recovery Flow

1-2 Sets

Right Leg/Left Leg

:30 Down Dog

:15 Updog

:30 Down Dog

:3 0 Low Dragon Po se

:30 Twisted Drag on Pose

:30 Pigeon Pose

:30 Half Kneeling Hamstri ng Stretch

Announcements

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

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A: Metcon (No Measure)

Shoulder press complex: 3 Waves, Every 2min

Strict press + Push press

3+5 at 73%

2+3 at 78%

1+1 at 83%

3+5 at 78%

2+3 at 83%

1+1 at 88%

3+5 at 83%

2+3 at 88%

1+1 at 93%

**% based on strict press

B: Metcon (No Measure)

5 sets

10/10 DB Arnold press (floor - legs straight)

10 Banded face pulls (place band eye level)

15 BB Rollouts

Announcements

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)

Spade - banded pull apart

Heart - DB snatch

Diamond - DB Press

Club - Jumping jack

Bench Press (6x3)

On the 2:00

Partner Workout! (No Measure)

AMRAP

*split work as needed

50 feet bear crawl

40 ball slams

30 db hang power cleans

20 hanging knee raises or bar touch jumps

10 tire flips/box flips

At the end of 15 min from 15-20 max cals on the machine

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

View Public Whiteboard

Warm-Up

3 Sets, For Quality

:30 Row

10 Kettlebell Deadlifts

10 Deep Lunge Mountain Climbers

:30 Glute Bridge Hold

"Runnin' With the Devil" (8 Rounds for time)

Each Set for Time, With Partner

Every 4:30 x 8 Sets

12 American Kettlebell Swings

9 Lateral Burpees over Rower

12/9 Calorie Row or Ski Sprint

Kettlebell: (Rx70/53, S 53/44)

Each Partner will complete 1 full round within the 4:00 segment. Score is the average time for both partners to complete the full round within each set.
--

Goal: Complete each set in under 90 seconds

Cap: Each partner must complete each working set in under 2:00.

Primary Objective: Combined Working time for partners to be under 4:00

Secondary Objective: Maintain Consistency Across

Optional Accessories (Checkmark)

4 Sets, For Quality

20 V-Ups

Rest 30 seconds

1:00 Weighted Plank

Rest 30 seconds