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 - HGX-FIT

A: Shoulder Press (Every :90sec
5x5 at 75%)

B: Shoulder shrugs (EMOM
5x8 at 75%)

Metcon (No Measure)

Shoulder accessories: 2 sets

15 reps of each letter (Y, T, W)

***

5 sets

10 DBs bicep curl (against the wall)

10 BB drag curls

12/12 DB SA preacher curls

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

400m Run

—

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

–

Barbell Warm-Up

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

- 3 Snatch High Pull

- 3 Muscle Snatch

- 3 Power Snatch

Then.. The Complex

–

Cue through the positions and work athletes through the entire complex at least once before starting the segment.

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch

Power Snatch Complex / Technique Focus (5 Rounds for weight)

Every 2:00 x 5 Sets

1 Tall Power Snatch

2 Snatch Grip Push Press

3 Hang Power Snatch
*Priming the system and focusing on form. Starting with a light load and progressing if you can maintain tension and create a strong fast turnover in the Tall Power Snatch

"Rainbow Road" (Weight)

20:00 AMRAP

400m Run

10 TnG Power Snatch
--

Score = Total Load Lifting

Primary Objective: Complete 5+ Rounds

Secondary Objective: Most total load lifted per set

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 - Legends

View Public Whiteboard

Metcon (No Measure)

Interval training:

Every 4min for 5 rounds

:90sec of row or ski

12/12 DB shoulder press

12/12 DB bent over rows

12/12 Red band lat pulls

15 Red band face pulls

**Rest 2min b/t rounds

***500M walk at the end of round 5

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 (No Measure)

2:00 Cardio Choice

–

8:00 EMOM

Minute 1 : 20 seconds Lateral Band Walk + 20 second Monster Band Walk

Minute 2: 5/5 World’s Greatest Stretch + 10 Deep Lunge Mountain Climbers

Minute 3: 5 Tall Muscle Cleans + 5 Front Squats + 5 Push Press (Empty Barbell)

Minute 4: 3-5 Broad Jumps or 10 Jumping Air Squats

Squat Clean Thruster (Every 90 seconds x 6 sets
Squat Clean Thrusters
1.1 @ 70%+ of 1RM Thruster

The goal here today is to build to around 85% of 1RM Thruster)

#TEAMPRVNTUESDAY

"The Red Shell" (Time)

For Time:

5-10-15-20-15-10-5

Bar Facing Burpees

Thrusters

Barbell: (Rx 95/65, S 75/55)
Goal: 11:00-15:00

Time Cap: 17:00

Score: Time

RPE: 9/10

Primary Objective: Strong Back Half Finish

Secondary Objective: Bar Facing Burpee Cadence

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

KFIT - Deload week (No Measure)

Unilateral: One DB

5 sets

10/10 Flat bench press

10/10 Barrel press

10/10 Bent over rows

***

4 sets

10/10/10 Lateral delt raise (angle)+front delt raise+Arnold press (Right side - then left side)

***

3 sets

10/10 KB/DB Single leg RDL (slow cadence)

Loaded/stance leg - small knee flexion

Pelvis level - keep toes pointing down

Maintain straight line from head to foot

***

GHD/Vups = 125

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 - Mom's Strength Conditioning

View Public Whiteboard

Warm Up (No Measure)

1min Machine

Leg Swings

Bootstrap Squats

Glute Bridges

Banded Pass Throughs

Band Pull Aparts

Banded Good Mornings

A: Strength - 3 Sets (Weight)

A1. 8-10 Staggered Stance RDL w/Hip IR (ea side)

A2. 10-12 Bent Over 3-Point Rows (ea side)

B: Strength - 3 Sets (Weight)

B1. 10-12 Heel-Elevated Adductor Goblet Squats

B2. 50' Offset FR/Farmer Carry (ea side)

C: Metcon: 8-10min AMRAP (AMRAP - Rounds and Reps)

1min Cals on Machine

8-10 DB Z Press / Seated DB Press

30-45 sec Side Plank (ea side)

Cooldown (No Measure)

Adductor Rockbacks

Sigle Leg Forward Fold

Elevated Child's Pose