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 - Uniquely Abled Fitness

Warm-up (No Measure)

500 row, ski or run/wheel

Stretches:

5 inchworms w/ push-up

10 plank shoulder taps

straight legged kick ups

glute bridges

arm circles

PVC pipe stuff

Power Snatch (1 power snatch
1 hang power snatch)

Build to heavy

Double Sided Coin (AMRAP - Reps)

Intellectual division:

6 min

14 alternating db snatch (20#)

14 burpees

14 push-ups

Then….

Max bb snatches (45#)

Seated 2 division:

16 alt db snatch (35#)

16 U-turns

16 ring dips (matador?)

Max bb snatches (85#)

Tabata

20 seconds of work 20 seconds of rest

Sit-ups

Russian twist

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 - 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

View Public Whiteboard

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

View Public Whiteboard

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