29Nov
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)
250 run/wheel
Stretches:
Updog/down dog
Bird dog
Inchworms
Scorpion
Straight legged kick ups
Review all movements!
Black Friday! (No Measure)
250 run with partner
150 box jump overs/step overs
125 wall ball
100 plate ground to overhead
75 pull-ups or jumping pull-ups
50 burpees
250 run with partner
*Split all movements except run w/ partner.
28Nov
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
Gym Closed Happy Thanksgiving (Time)
3 Mile Run
Enjoy time with friends and family
27Nov
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
Warm-Up
:45/:45 Seated Figure Four Stretch
12/12 Twisted Cross
24 Scap Push Ups
-then-
For Quality
10:00 AMRAP
:30 second Row
20 Bear Plank Shoulder Taps
10 Deep Lunge Mountain Climbers
50ft (15m) Burpee Broad Jumps
"PRVN Baseline" (AMRAP - Rounds and Reps)
18:00 AMRAP
20/16 Cal Row or Ski or 18/14 cal Bike
14 Burpee Box Jump Overs
Box: 24in/20in
Score = Rounds + Reps
--
Goal: 5-7 Rounds
Score: Rounds & Reps
RPE: 9/10
Primary Objective: Overall Score
Secondary Objective: Burpee Pacing
Mobility
PRVN Recovery #8
1:00 Extended Reverse Plank Bridge
1:00/1:00 Crossbody Lat Stretch
1;00/1:00 Single Leg Forward Fold
1:00/1:00 Couch Stretch
1:00 Childs Pose
26Nov
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: Lucky 7
Every 7min: I GO - YOU GO
Rest: 2min between each movement
Barbell shoulder to overhead
Barbell bent over rows
KB swings
KB high pull
WB squats
26Nov
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
Warm-Up
:45/:45 Doorway Stretch
5/5 World's Greatest Stretch
10 Bootstrap Squats w/ Block & Twist
-then-
For Quality
4 Rounds
6/6 Single Arm Dumbbell Strict Press, Building
9 Dumbbell Goblet Squats
12 Banded Good Mornings
Barbell Primer
2 Sets, With Empty Barbell
5 Hang Power Snatch
5 Snatch Grip Push Press
3 Hang Power Clean
3 Hang Squat Cleans
3 Push Press
3 Thrusters
3 Split Jerk
--
Spend 8:00 warming up to 80% of Goal Clean and Jerk Weight for the Day
"PRVN Strong" (Time)
For Time & Load:
Against a 16:00 Clock
7 Rounds
7 Power Snatch
7 Power Clean
7 Thrusters
-In the Remaining Time Establish a 1RM Clean & Jerk
Barbell: (Rx 95/65, S 75/55)
--
Goal: 9:00-12:00
Score: Time & Log Clean and Jerk in Separate
RPE: 9/10
Primary Objective: Attack Your Strengths
Secondary Objective: Unbroken Thrusters
Clean and Jerk (Load component of PRVN Strong)
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
26Nov
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
Bench Press (Every 2min
3 x 5 at 85% of 1RM
B/T sets 8 DBs Close press)
Metcon (No Measure)
4 Superset couplets
3 sets
8 DBs Floor press
8 DBs Barrel grip press
3 sets
10 DBs Standing flys
10 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