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 - 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

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

A: Shoulder Press (EMOM: 5 x 5 at 78-80% of 1RM
)

B: Metcon (No Measure)

3 sets - time cap 15min

10 BB shrugs

10 DBs Arnold press (from the floor - legs straight)

20/20 BB reverse curl + shoulder 2 ovhd (strict)

***

3 sets

5 BB weighted wrist roller (banded w/KB) - both directions

15/15 DB wrist curls

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 - Legends

Metcon (No Measure)

Partner training:

Every 6min: I GO - YOU GO

Rest: 2min between each movement

Barbell bent over rows

KB swings

KB high pull

Ring rows

Ring push-ups

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: 

2 Sets, for Quality

200m Run

6 Inchworm Push-Ups

9/7 Calorie Bike

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

"Chubbs" (Time)

8 Rounds for Time

200m Run

3 Wall Walk / 50ft Handstand Walk

20/16 Row, 18/14 Bike Cals

10 Line Facing Burpees

Round 1/3/5/7: Wall Walk

Rounds 2/4/6/8: Handstand Walk
--

Goal: 26:00-35:00

Cap: 45:00 Time Cap

Stimulus: Aerobic Threshold and Steady State Work

RPE: 7/10

Mobility

PRVN Yoga Flow

2 Rounds

Right Leg + Left Leg

:15 second Down Dog

:30 second Low Lunge

:15 second Elbow to Knee and Rotate

:15 second Reach to Sky and Hold

:30 second Half Kneeling Hamstring Stretch

:30 second Pigeon

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: 

10:00 minutes for Quality

15 Banded Pull Aparts

10 Reps / Each Bent Over Y-A-T-With light weight plates

10 Glute Bridges w/ 2 sec Pause

5/5 Rotational Ring Rows

"Shooter" (5 Rounds for weight)

25:00 EMOM

min 1: 5 Bench Press

min 2: 5 Dual Dumbbell Power Clean + 10 Dual Dumbbell Front Rack Reverse Lunges

min 3: 15 GHD Sit-Ups

min 4: 20 Renegade Rows

min 5: Rest Minute

Bench @ 90% of 5RM From Last Week

Dumbbells (Rx50/35, S 40/25)
--

Stimulus: Strength and Stability EMOM

RPE: 6/10

Primary Objective: Bench Press @ % for the day

Secondary Objective: Complete each movement within the minute by the 45 second mark

Mobility

PRVN Recovery #9

1:00 Barbell Adductor Stretch

1:00/1:00 Couch Stretch

1:00 Extended Reverse Plank Bridge

1:00/1:00 Crossbody Lat Stretch

1;00/1:00 Single Leg Forward Fold

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

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Bench Press (Every 2min
5 x 5 at 80-83% of 1RM
B/T sets 8 DBs Barrel press)

Metcon (No Measure)

4 Superset couplets

3 sets

10 DBs Floor press

10 DBs Close grip press

3 sets

15 DBs Standing flys

15 Diamond push-ups

3 sets

10 DBs wall bicep curls (Tempo 3.1.3.1)

10 DBs floor skull crushers

3 sets

10 DBs wall hammer curls (Temp 3.1.3.1)

10 DBs glute bridge skull crushers