19Nov
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
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
19Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-Up
1:00 Kneeling Forearm Stretch
:45/:45 Banded Front Rack Stretch
-then-
For Quality:
12:00 EMOM
Minute 1: 10/10 Banded Archer Row
Minute 2: 10/8 Cals
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps
Minute 4 - :10 Dead Hang + 10 Scap Pull-Ups
#TEAMPRVNTUESDAY
Mobility
PRVN Recovery #5
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
1:00 Seated Chest Stretch
1:00/1:00 Crossbody Lat Stretch
"Just Tap It In" (AMRAP - Rounds and Reps)
4 Sets
3:00 On/1:00 Off
15/12 Row, 13/10 Ski, 14/20 Bike Cals
15 Chest to Bar Pull-Ups
15 Box Jumps
*Pick up where you left off each round.
Box: (Rx24/20, S 20/16″)
Score = rounds + reps
--
Goal: 6-8 Rounds
Score: Rounds & Reps
RPE: 8/10
Primary Objective: Chest to Bar 1-2 Sets
Secondary Objective: Box Jump Cadence
18Nov
Announcements
Nov 28 Thursday, Thanksgiving Day- Gym closed
Nov 29 Friday, Modified Schedule - Classes at 8am and 9am
HGX Holiday Party Dec 7th @ 5-8PM
HomeGrown AthletX - Functional Fitness
Warm-up
2:00 Cardio Choice
---
3 Sets
:30 second Jump Rope Practice
10 Pause Glute Bridges (2sec)
:30 sec Dead-Bug Alternating Heel Taps
:30 sec Alternating Bird-Dogs
10 Romanian Deadlifts
10 Barbell Strict Press
Deadlift (Take 15:00 to Establish
3RM Deadlift
)
Starting with some light loads on the barbell and building sets of 1-2 reps at a time until around 90% . We should have the goal of completing the 3RM Deadlift at close to 90%, so if you feel like you do 1-2 at 90% and it feels easy, then just do 1-2 and add loads. Give yourself about 3:00 before the final attempt to maximize this test.
"Happy" (Time)
4 Rounds for Time
72 Double Unders (A: 144 singles)
18 Deadlifts
12 Shoulder to Overhead
Load: (Rx135/95, S 115/75)
--
Goal: 6:00-9:00 minutes
Time Cap: 12:00
Stimulus: Barbell Cycling
RPE: 8/10
Primary Objective: Maintain big sets on all movements
Secondary Objective: Keep consistent split pacing round to round.
11Aug
HomeGrown AthletX - Functional Fitness
Warm-Up
2 Sets, For Quality
:20 Elevated Prayer Stretch
:20 Extended Plank Reverse Bridge
:30 Glute Bridge Hold
:15/:15 Single Leg Wall Sit
--
2 Sets, For Quality
8 American Kettlebell Swings
5 Inchworm Push-Ups
3 Strict Press + 3 Push Press
3 High Box Jumps
Shoulder Press (Every 2:00 x 3 Sets
3 Strict Press, Starting @ 75% up to a 3RM)
Push Press (Every 2:00 x 4 Sets
3 Push Press, Picking up where you left off building to a 3RM)
McGregor (12 Rounds for weight)
For Load
12:00 EMOM
min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk
min 2: :30 Sandbag Bear Hug Hold
min 3: 4/4 Push-Up to Single Arm to Rengade Row
min 4: :30 Weighted Wall Sit
Loads: Choice
[McGregor: Levels] (12 Rounds for weight)
Level 2
As prescribed
----
Level 1:
As prescribed
----
Masters 55+:
As prescribed
---
Competitor / Rx+:
Off Day
----
Big Class Option
As prescribed: Can also have Dual KB Front Rack Hold as option for Sandbag Hold
----
Travel / Hotel / Limited Equipment: Solo
For Load
12:00 EMOM
min 1: 3-5/Arm Single Arm Dumbbell Hang Clean and Jerk
min 2: :30 Odd Object Heavy Hold
min 3: 4/4 Push-Up to Single Arm to Rengade Row
min 4: :30 Weighted Wall Sit
Loads: Choice
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
Optional Accessories (Checkmark)
3 Sets, For Quality
100/100ft (30/30m) Suitcase Carry
12/12 Pallof Press
:15/:15 Single Leg Sorenson Hold
10Aug
HomeGrown AthletX - Functional Fitness
Warm-Up
20 Seated 90-90 Rotations
5/5 World's Greatest Stretch
-then-
For Quality:
10:00 AMRAP
3/3 Kettlebell Windmill , Light Load
3 Burpee Pull-Ups
6 Box Jumps, Step Down
9 Kip Swings
1 "Barbell Complex"
Barbell Complex = 3 Hang Muscle Snatch + 3 Hang Power Snatch
Partner Bicouplet 1 & 2 (2 Rounds for time)
Part A
12-9-6
Power Snatches
Bar Muscle Ups (A: Burpee Pull-Ups)
Rest 5:00 minutes
Part B
21-15-9
Power Snatches
Chest to Bar Pull-Ups
Barbell:
Part A) (Rx135/95, S 115/75)
Part B) (Rx 75/55, S 65/45)
--
Goal: 4:00-6:00/Couplet
Time Cap: 20:00
Score: Each Time
RPE: 7-8/10
Primary Objective: Complete each couplet as fast as possible
Secondary Objective: Split the workload evenly between partners
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
09Aug
HomeGrown AthletX - Mom's Strength Conditioning
Warm-up (No Measure)
Breathing in Side-Sitting w/Crossbody Reach
Scap Push-Ups
Thoracic Rotations
Band Pull Aparts
Wall Deadbugs
Scap Pull-Ups off BB
Negative Chin-Ups off BB
A: Shoulder Press (Every 2:00 for 5 Sets)
Every 2:00 for 5 Sets
5 Strict Presses
*Get to weight of 8 RPE (you should be able to perform ~2 more reps at that weight, no more no less)
*Record weight in Wodify
B: Metcon: 10 Min AMRAP (AMRAP - Rounds and Reps)
10-Min AMRAP :
10-15 Russian KB Swings
10-12 KB Gorilla Rows
20-30sec Side Plank (ea side)
Cooldown (No Measure)
Banded Shoulder Stretch
Open Book Stretch
Puppy Pose Downtrain Breathing