Workout of the day

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

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Warm-Up

:45/:45 Couch Stretch

12 Bootstrap Squats w/ Block & Twist

15 Banded Face Pulls

-then-

10:00, For Quality

30 Plate Hops

10 Air Squats

10 Push Ups

5 Muscle Clean

5 Strict Press

Empty Barbell then progress loads…

Front Squat + Jerk (6 Rounds for weight)

Every 2:00 x 6 Sets

2 Front Squats + 2 Jerks

Perform @ 75-85%

*Any style jerk today, athlete choice.

% is Based on 1RM Clean & Jerk

"PRVN Classic" (Time)

For Time:

5 Rounds

24 Wallball Shots

12-15-18-21-24 Pull-Ups

Wallball: (Rx 20/14, S 16/12) to 10ft/9ft
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Goal: 8:00-12:00

*Time-cap 15:00

Primary Objective: Overall Time

Secondary Objective: Go Big on the Pull-Ups

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

A: 3 Sets (3 Rounds for reps)

A1. 8-10 Staggered Stance RDL w/Hip IR (ea side)

A2. 10-12 Bent Over 3-Point Rows (ea side)

*Record reps and note weight in comments

B: 3 Sets (3 Rounds for reps)

B1. 10-12 Heel-Elevated Adductor Goblet Squats

B2. 100' Offset FR/Farmer Carry (ea side)

*Record reps and note weight in comments

C: 3rd Trimester Mobility Flow (No Measure)

Choose between hip/low back relief, psoas release, or push prep

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)

250 run/wheel

Stretch:

Updog/downdog

Bird dog

Thoracic rotation

Superman

Hollow hold

Leg kickovers

Cossack

Clean and Jerk (Hang power clean or power clean
Split jerk or push jerk)

Hanging Frace (Time)

6 min cap

Intellectual:

3 rounds for time

15 hang clean and press 65#/45#

15 jumping pull-ups

Seated 2:

15 hang clean and press #75

15 pull-ups

Tabata (No Measure)

8 rounds

:20 work/:20 rest

Alternating v-up

Plank

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

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A: Metcon (No Measure)

3 Couplets: Back

Every 2min for 8min

8 Pendlay rows

16 DB Bent over rows

Rest :90sec

Every 2min for 8min

8 Bent over rows

16 DBs Alt Gorilla rows

Rest :90 sec

Every 2min for 8min

8 Yates rows

16 DBs Alt Renegade rows

B: Metcon (No Measure)

Grip strength: EMOM 12min

Static hold: BB (225/185)

100' DBs Farmers carry (70/50)

Dead hang - Rig

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 - Legends

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Metcon (No Measure)

Partner training

10 Ring rows

10 Ring push-ups

10/10 DB Hammer curls

100M Farmers carry (high/low)

***

10 BB shoulder press

10/10 DB Arnold press

Letters (Y and T) 12 reps each

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

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Warm-Up

:30/:30 Samson Stretch

:30 Alternating Scorpion Stretch

:30 Alternating Active Pigeon Stretch

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2 Sets, For Quality

:30 second Echo Bike

20 Banded Pull Aparts

20 Bear Plank Shoulder Taps

12-16 Alternating V-Ups

10 Goblet Cossack Squat

Strength Superset (5 Rounds for weight)

Every 2:30 x 5 Sets

12 Back Rack Lunges (Forward Step) @ 40-45% of Front Squat

8-10 Dumbbell Bench Press, For Load

"You Really Got Me" (AMRAP - Rounds)

15:00 EMOM

minute 1: 15/12 Cal Row or Ski 12/9 Cal Bike

minute 2: 100ft (30m) Farmers Carry

minute 3: 20/15 Push-Ups

minute 4: 15 Toe to Bar

minute 5: Rest

Farmers Carry Load: KB’s at (Rx70/53, S 53/44) or DB’s at (Rx70/50, S 60/40)
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Stimulus: Midline Conditioning

RPE: 7/10

Primary Objective: Complete each movement in 45 seconds or less

Secondary Objective: Manage fatigue and keep overall RPE to 7/10 or less