05Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
Metcon (No Measure)
Partner training
10 Ring rows
10 Ring push-ups
10/10 DB Hammer curls
100M Farmers carry (high/low)
***
10 BB shoulder press
10/10 DB Arnold press
Letters (Y and T) 12 reps each
05Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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: Metcon (No Measure)
3 Couplets: Back
Every 2min for 8min
8 Pendlay rows
16 DB Bent over rows
Rest :90sec
Every 2min for 8min
8 Bent over rows
16 DBs Alt Gorilla rows
Rest :90 sec
Every 2min for 8min
8 Yates rows
16 DBs Alt Renegade rows
B: Metcon (No Measure)
Grip strength: EMOM 12min
Static hold: BB (225/185)
100' DBs Farmers carry (70/50)
Dead hang - Rig
04Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
Warm-Up:
2 Sets, For Quality
10 Bend and Bows
10 Torso Rotations
10 PVC Pipe Passovers
5/5 PVC Pipe Around the Worlds
:20 second PVC Pipe Prayer Stretch
---
2 Sets, with Empty Barbell
10 Snatch Grip Romanian Deadlifts
5 Hang Snatch High Pull
5 Hang Muscle Snatch
5 Hang Power Snatch
5 Box Jump Overs
Power Snatch (Every 2:00 x 5 Sets
5 Tng Power Snatch
Load: @ 60%+ of 1RM Power Snatch
Building to a Heavy for the Day)
"Jump" (Time)
8 Rounds for Time
5 Deadlifts
10 Box Jump Overs
Load: (Rx 275/185, S 225/155)
Box: (Rx24/20, S 20/16″)
% of Deadlift, Should not exceed 65%
Goal: 7:00-11:00 minutes
Time Cap: 12:00 minutes
Stimulus: Posterior Chain / Anaerobic Capacity
RPE: 8/10
Primary Objective: Complete round in as close to 1:00 as possible
Secondary Objective: Unbroken Deadlifts
Optional Accessories (Checkmark)
For Quality:
8:00 Tabata (:20 On/:10 Off)
Station 1 - Superman Hold
Station 2 - Hollow Hold
The goal here is quality, basic positions for our gymnastics movements
03Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
Bench Press (3 Waves - Every :90sec
5 reps at 70%
3 reps at 75%
1 rep at 80%
5 reps at 75%
3 reps at 80%
1 rep at 85%
5 reps at 80%
3 reps at 85%
1 rep at 90%)
Metcon (No Measure)
4 sets - 20 min time cap
8 BB Close bench press
8 DB Barrel press
8 DB Standing flys
8 Diamond push-ups
***
3 sets
10 BB Reverse curls
10 BB Ceiliing crunches
10 BB Drag curls
10 BB Ceiling crunches
10 BB Tricep ext (behind the neck)
10 BB Ceiling crunches
03Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
Warm-Up
2 Sets, For Quality
30 second Jump Rope Practice
4 Inchworm to Hollow Hold (3sec)
6/6 Kettlebell Halos
6/6 Kettlebell Windmills
3-5 Strict Pull-Ups or 8-10 Ring Rows
:15/:15 Single Arm Plank with Reach
Gymnastics Skill and Play Time (Checkmark)
Freestanding Handstand Hold Progression
10:00 minutes
- Crow Pose
- Headstand Pose
- Nose to Wall Handstand Hold
- Back to Wall Feet Spotted Handstand Hold
- Freestanding Handstand Hold Partner Drill
#TEAMPRVNTUESDAY
"PRVN Skill" (AMRAP - Rounds and Reps)
14:00 AMRAP
60 Double Unders (A: 120 singles)
40 Single Dumbbell Step Overs
60 Double Unders
20 Handstand Push Ups
60 Double Unders
10 Ring Muscle-Ups (A: 10 pull ups + 10 D ring Dips)
Dumbbell: (Rx50/35, S 40/25)
Box: (Rx24/20, S 20/16″)
--
Goal: 2+ Rounds (500+ Reps)
Score: Reps
RPE: 8/10
Primary Objective: Manage Your Skill Capacity Well
Secondary Objective: Double Unders as Recovery
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
03Dec
Announcements
HGX Holiday Party Sat Dec 7th @ 5-8PM
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
Metcon (No Measure)
Partner training:
500M walk (weighted)
20 Box step ups
20 Air squats
500M walk (weighted)
25 Box step ups
25 Air squats
500M walk (weighted)
30 Box step ups
30 Air squats