Workout of the day

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

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Warm-Up

1:00 Puppy Dog Pose

15 Prone Swimmers

2 x 5/5 Kettlebell Windmill

Then..

9:00 minutes, For Quality

12 Alternating Cossack Squats

9 Russian Kettlebell Swings, Moderate

6/6 Single Arm Ring Rows

3/3 Pistol Box Step-Downs

"An Old Wooden Ship" (2 Rounds for time)

Every 10:00 x 2 Sets

3 Rounds

6/6 Single Arm Forward Overhead Lunges

16 American Kettlebell Swings

6 Bar Muscle Ups (A: 6 Burpee Chest to Bar)

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

Goal: 6:00-8:00 Sets

Score: Total Working Time

Stimulus: Grip Stamina / High Skill Gymnastics

RPE: 8/10

Primary Objective: Bar Muscle Ups in 2 Sets or Less

Secondary Objective: Lunge Cadence

Optional Accessories (Checkmark)

For Quality:

3 Sets

10 Push-Ups @ 30x1 Tempo

10 Ring Rows @ 30x1 Tempo

Add assistance/load as able while maintaining a perfect tempo.

3 - Negative

0 - Hold at Bottom

X - Explosive Pull/Push

1 - Pause at Top

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - HGX-FIT

Death Before Thanksgiving Feast (Time)

For Time:

30 Double unders or 60 Singles (Unbroken)

20 Burpees

30 KB swings (53/35#)

20 Burpees

30 Box jump overs (24/20")

20 Burpees

30 KB swings

20 Burpees

30 Box jump overs

20 Burpees

30 Double unders or 60 Singles

***If you trip during your DU or Singles - you have to start over again!

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

2x:

30 seconds shuttle run

1 lap around gym plate carry

Plate relay

WB Partner warm-up

Deadlift (5x3)

Build over sets

Enter Sandman (Time)

Intellectual division:

100 ft. sandbag carry

7/5 cal ski

100 ft. sandbag carry

7/5 ski

100 ft. sandbag carry

7/5 ski

Seated 2:

100 ft. sandbag carry

8 cal echo

100 ft. sandbag

6 echo

100 ft. sandbag

4 echo

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-Up

For Quality

2 Sets (8 Total Intervals)

40 seconds @ Each Station

20 second Transition

- A Skips + B-Skips

- 1 and 1/4 Air Squats

-2 Alternating Step-Ups + 1 Box Jump

-25ft out and back (7.5m) Lateral Shuffle

Big Kelly (Time)

3 Rounds for Time

1000m Run

50 Box Jumps

50 Wall Balls

Wall Ball 20/14lb, 9/6kg

Box 24/20''
Box : (Rx24/20, S 20/16″)

WB: (Rx 20/14, S 16/12)

Team Variations

2 Person Option:

Runs Together and Split the Workout

We have placed alternative versions here for those that love to do partner or team workouts on Saturday's and / or those that do not wish to hit this type of volume in one dose. Legs may be shaky after one like this today.

Mobility

PRVN Recovery #7

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

Warm-up

Body Flow Warm-Up

20 seconds, Each Movement

-Alternating Arm Swings

-Back Slaps

-Wrist Circles

-Trunk Rotations

-Hip Circles

-Bow and Bend

-Down Dog Toe Touches

-Quarter Squat Reactive Jumps

--

2 Sets, For Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Overhead Squat

3 Snatch Balance

3 Hang Squat Snatch

:15 second Ring Support Hold

:15 second Bottom of Dip Hold

6/6 Single Arm Ring Rows

Hang Snatch (Every 2:00 x 6 Sets
3 Hang Squat Snatch)

Starting @ 65% and building to a 3RM for the Day. The focus should be to stay patient and keep your chest over the bar.

Note: Scale to 3RM Hang Power Snatch for newer athletes

Amanda (Time)

9-7-5 reps for time of:

Muscle-ups

Squat snatches

135lb/95lb
(Rx135/95, S 115/75)

Primary Objective: Complete each round in under :50 seconds

Secondary Objective: Even pacing across all 10 rounds

[Amanda: Levels] (Time)

Level 2:

For Time

12-9-7

Pull-Ups

Ring Dips

Squat Snatch

Load: 95/65lb

---

Level 1:

For Time

15-12-9

Ring Rows

Push-Ups

Hang Power Snatch

Load: 45/35lb

Announcements

Nov 28 Thursday, Thanksgiving Day- Gym closed

Nov 29 Friday, Modified Schedule - Classes at 8am and 9am

HGX Holiday Party Sat Dec 7th @ 5-8PM

HomeGrown AthletX - Mom's Strength Conditioning

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Warm-up (No Measure)

Cat-Cow

Thread Needle to Thoracic Rotation

Scap Push-Ups

Banded Hip Distractions

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 Wall Sit Marches

**Record rounds and reps. Add note with weight used

Cooldown (No Measure)

Half-kneeling hip flexor stretch

Pigeon pose

Child's pose