Workout of the day

Announcements

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

400m Run

—

2 Sets

20/20 Single Arm Plank Hold

10 Alternating Single Arm Kettlebell Swings

30 second Bike

20 Lateral Line Hops + 20 Forward / Back Line Hops

–

Specific Prep

Build Loads on Single Arm Overhead Carry, touch on points of performance (Biceps by ears/ full extension overhead /neutral spine)

30-60 second Practice Double Unders

"Koopa" (4 Rounds for time)

Every 8:00 x 4 Sets

400m Run

50/50ft Single Arm Overhead Carry

400m Run

20 American Kettlebell Swings

60 Double Unders (A: 120 singles)

Kettlebell Load: (Rx53/35, S 44/26)
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Goal Time Domain: 6:00-7:00 / set

Time Cap: 7:15/set

Primary Objective : Aim to complete each round in approximately 6:00-7:00, leaving 1:00-2:00 of rest before the next set starts.

Secondary Objective : Consistently repeat similar times each set.

Stimulus: Muscular Endurance / Aerobic Capacity

RPE: 7-8/10

Optional Accessories (Checkmark)

For Quality:

10 Rounds:

:30 Superman Hold

:30 Hollow Hold

:30 Rest

The goal here is quality, basic positions for our gymnastics movements. Modify as needed so that every hold is unbroken.

Announcements

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

HAPPY HOLIDAYS -GYM CLOSED

HOME WORKOUT

3 Sets, For Quality

Warm up as needed

1 Wall Walk + 20 second Nose to Wall Handstand Hold

:30 second Bottom of Squat Hold Block and Rotate

"Boo" (Time)

For Time

10-8-6-4-2

Wall Walks

100-80-60-40-20

Air Squats
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Time Domain: 11:00-15:00

Time Cap: 18:00

Primary Objective: Complete the Wall Walks at a pace of 4+ / minute

Secondary Objective: Complete each set of Air Squats with less than 3 breaks per set.

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

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

View Public Whiteboard

General Warm-Up

HAPPY HOLIDAYS -GYM CLOSED

HOME WORKOUT

2 Sets, For Quality

20 second Down Dog Calf Stretch

20/20 second Quadruped Adductor Hip Rock

10 Hollow Rocks

10 Tuck ups

5 Slow Tempo Air Squats (3211) + 5 Jumping Squats

"Toad" (Time)

For Time:

10 Rounds

20 Alternating Lunges

10 V-ups

6 Shuttle Runs

(25ft/25ft out and back =1 Shuttle Run)
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Goal Time Domain: 18:00 – 25:00

Time Cap: 30:00

Score: Completion Time

Stimulus: Steady, cyclical grind focused on total body endurance, with an emphasis on leg and hip stamina.

RPE: 8/10

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

Announcements

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

View Public Whiteboard

Warm-Up

2:00 Row

—

2 Sets, For Quality

6/6 Single Leg Barbell Romanian Deadlifts

6 Barbell Strict Press

20 Bear Plank Shoulder Taps

6 Crossover Box Step-Overs + 6 Box Jump Overs

6 Scapular Pull-Ups

6 Ring Rows

—

Barbell Primer

High Hang (Hip), Hang (Knee), Low Hang (Below Knee)

- 3 Clean High Pull

- 3 Muscle Clean

- 3 Power Clean

- 3 Push Jerk

- 3 Split Jerk

Then build to working Loads for the Clean and Jerk

Clean and Jerk (Every 2:00 for 5 Sets:
3 Clean and Jerks @ 70-80% of 1RM

*Not Touch n’ Go)

Focus:

Develop strength and refine technique under a moderate heavy load.

Prioritize an explosive pull, smooth catch into a quality from rack position, then an explosive dip and drive into a strong lockout.

"Baby Yoshi" (2 Rounds for reps)

2 Sets

2:00 Max Power Clean + Push Jerk

2:00 Max Rep Burpee Pull-Ups

2:00 Max Box Jump Overs

2:00 Max Calories

2:00 Rest b/t sets

Barbell:(Rx135/95, S 115/75)

Box Height (Rx24/20, S 20/16″)
--

Score : Total Sum Reps

Stimulus: Full Body Capacity / Open + Quarterfinal Prep

RPE : 9/10

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

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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Metcon (No Measure)

EMOM 10: Core

Abmat sit-ups

Russian twists

Vups/Knee ups

Flutter kicks

Scissor kicks

Ankle touches

Hollow rocks

Tall kneeling halos (clockwise)

Tall kneeling halos (counter clockwise)

Plate ceiling crunches

***

4 sets

10 BB Pendlay rows (135/105)

10/10 DBs Gorilla rows (50/35)

100M DB Farmers carry

***

4 sets

10 BB Yates rows

10/10 DBs Renegade rows

10 DBs Burpee stand

Announcements

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

View Public Whiteboard

Warm-Up

12:00 EMOM

minute 1: 150m Run

minute 2: 8 Bradford Press with Lockout + 8 Barbell Behind the Neck Elbow Punch Throughs

minute 3: 6 Barbell Strict Press + 6 Barbell Push Press + 6 Barbell Push Jerk

minute 4: 8-10 Supine Leg Raises

"Mount Wario" (Time)

3 Rounds

200m Run (A: 14/11 Cal Bike)

10 Strict Press (Rx 75/55, S 65/45)

Directly into..

3 Rounds

200m Run

10 Push Press (Rx 95/65, S 75/55)

Directly into..

3 Rounds

200m Run

10 Push Jerk (Rx 115/75, S 95/65)
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Goal: 12:00-17:00

Cap: 20:00

Primary Objective: Complete each set of overhead press unbroken

Secondary Objective: Complete each round in under 90 seconds. This will have you finishing in that 13:30 mark.