August 31, 2020 - No Comments! 8/31/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds5 Inchworms 10 squats 20 Single Leg Glute Bridges (10 Each Side) 20 Jumping Jacks B: Squat Snatch (Build to a HEAVY Single) C: Metcon (Time) 20 Power Snatches (R+95/65, Rx 75/55) 20 Lateral Barbell Burpees 20 Overhead Squats 20 Lateral Barbell Burpees 20 Squat Snatches *The intended time range for this workout is between 5-10 minutes *15 time Cap (~3 min per station) to preserve the desired stimulus
August 30, 2020 - No Comments! 8/30/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) 3 Rounds - Time Cap 18min16 DB Box Step Overs (50/35, 40/25) 14 DB Deadlift 12 DB Power Clean 100m Farmers Carry 400m Run B: Metcon (Time) 3 Rounds - Time Cap 16min20 Box Step Ups 16 Hollow Rock 14 Push-ups 12 Burpees 400m Run
August 29, 2020 - No Comments! 08.29.20 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (Time) For Time Buy in: 100 Double unders (Scale: 240 Singles) 12 Squat Snatches (R+95/65, Rx 75/55) 30/25 Cal Row/Ski or 20/15 Bike 10 Squat Snatches (R+115/75, Rx 95/65) 30/25 Cal Row/Ski 20/15 Bike 8 Squat Snatches (R+125/85, Rx 115/75) 30/25 Cal Row/Ski 20/15 Bike 6 Squat Snatches (R+135/95, Rx 125/85) 30/25 Cal Row/Ski 20/15 Bike 4 Squat Snatches (R+155/105, Rx 135/95)
August 28, 2020 - No Comments! 8/28/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 400m Run 3 Rounds: 10 Drunken mt Climbers 10 Up dog down dog 10 Alt Reverse Lunges B: Metcon (Time) 500 Meter Run 20 DB Alt Renegade Rows (R+60/40, Rx 50/30) 500 Meter Run 50 Alt DB Power Snatches 500 Meter Run 20 DB Alt Renegade Rows 500 Meter Run *We expect this piece to take around 15-25 minutes to complete *two DB for RR, one DB for Snatch
August 27, 2020 - No Comments! 8/27/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Warm-up (No Measure) 10 x PVC Pass Through 10 x PVC Good Morning 10 x PVC Squats 10 x PVC Bent Over Rows 10 x Bird/Dog 10 x Up Dog/Down Dog B: Metcon (No Measure) AMRAP 10100m Single arm Farmers Carry (Right down/Left back) 10 x Single arm DB Push Press (5 ea/arm) C: Metcon (No Measure) Tempo Training - Time Under Tension10 Rounds (1min rest between Rds) **Tempo – 3 seconds Concentric and 3 seconds Eccentric (Both directions) 4 x KB Cyclist Squats with bounce (53/35, 44/26), 3 x BB Front Squats (R+125/95), Rx105/75) 3 x BB Bent Over Rows IMMEDIATELY TO….. Speed – NO tempo reps 8 x KB Cyclist Squats – NO bounce 6 x BB Front Squats (R+125/95), Rx105/75) 6 x BB Bent Over Rows
August 27, 2020 - No Comments! 8/27/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds1min Row Ski or Bike 10 Single Unders or DU 10 Glute Bridges 10 Russian Baby Makers B: Split Jerk (Complex) On the Minute x 7: 1 Pausing Split Jerk 1 Split Jerk *2s pause in the dip, 2s pause in the catch *Build from last week Record heaviest complex C: Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 50/35 Cal Row Ski or 35/25 Bike Into Max Rounds: 30 Double Unders 15 Front Squats (R+95/65, Rx 75/55) *Home Cal Sub 400m run Rest 3 Minutes AMRAP 5: Buy-In: 40/30 Cal Row Ski or 28/21 Bike Into Max Rounds: 30 Double Unders 10 Front Squats (R+135/95, Rx 115/75) *Home Cal Sub 300m run Rest 3 Minutes AMRAP 5: Buy-In: 30/25 Cal Row Ski or 21/18 Bike Into Max Rounds: 30 Double Unders 5 Front Squats (R+165/110, Rx145/85) *Home Cal Sub 200m run *We’ll work for 5 min and then rest for 3 min in these 3 faster paced intervals *Each AMRAP begins with buy-In cals *After finishing the calories, you won’t return to the machine. Instead, you’ll complete max rounds and reps of DU and front squats *Your score for each AMRAP will be total rounds + reps of double unders and front squats
August 26, 2020 - No Comments! 8/26/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds:30s Hot Hops :30s Slow Air Squats :30s Push-up to Down Dog B: Metcon (Time) 5 Rounds30 Push-ups 20 Deadlifts (R+155/105, Rx125/85) 14/10 Row Ski 10/7 Bike 1 Minute Rest Between Rounds *This 5 round triplet workout will work gymnastics, weightlifting, and mono-structural movements With a little rest built in, along with a rotation of muscle groups, we’re looking to move at a moderately quick pace through each round After completing the 3 listed movements, you’ll rest 1 minute before beginning the next round *Your score will be the total time (including rest) over the 5 rounds *Should take between 15-25 minutes to complete *Home Cal Sub 30 mt climbers C: Metcon (No Measure) Accumulate the following3 Minute Plank 2 Minute Hollow Hold 1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack) 1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack) (R+50/35, Rx 40/25) *break up however you want
August 25, 2020 - No Comments! 8/25/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 30 Seconds Each: Samson + Air Squat Spiderman + Hamstring Stretch Inchworm to Push-up PVC Straight Leg Swings PVC Pass Through PVC Overhead Squats PVC Sotts Press PVC Hollow Hold PVC Arch Hold B: Metcon (10 Rounds for reps) On the Minute x 10: 25 Double Unders (Sub 25 singles unders) Max Strict Handstand Push-ups on box C: Metcon (AMRAP - Rounds and Reps) AMRAP 2010 Power Snatches (R+115/75, Rx 95/65) 20 Overhead Squats 30 V-ups 40 Single Arm DB Hang Clean and Jerks (R+50/35, Rx 40/25) *Expect to complete 2-3 rounds (~6:30-10min Rounds)
August 25, 2020 - No Comments! 8/25/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) UPPERBODY SWOLE WORKOUT PART A) Chest 6 Rounds: (Time cap 20min) 8 DB Floor Press (HEAVY) 8 DB Deficit Push-up (Chest hits the floor) 10 Banded Push-up (band across the upper back) 15 Dive Bomber Push-up (inverted V position) PART B) Arms 1. 5rds 10 DB Hammer Curls (together) 10 DB Tricep Kickbacks (together) 2. 4rds 20 BB Reverse Curls 20 BB Shoulder 2 Overhead 3. 3rds 1 set "21" with BB 21 BB Behind The Neck Tricep Ext 4. Burnout: X2 (Rest :30 seconds/repeat) 10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB) 10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB) 10 DB Bicep Curls (Together) AFTER COMPLETION OF #4 – 150 ABMAT SITUPS!!!!
August 24, 2020 - No Comments! 8/24/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds12 Cossack Squats 24 Lunges* 12 Frog Hops *1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges B: Metcon (2 Rounds for time) On the 15:00 x 2 Rounds: 800m Run 40/30 Cal Row Ski or 28/21 Bike 800m Run 250m Single Dumbbell Farmer's Carry (R+50/35, Rx 40/25) *Home Cal Sub 80 Step ups *complete the 4 listed stations for time and rest with whatever time remains in the 15 min window *Each effort should take between 8-13 min to complete *This gives you at least 2 min to recover between sets If needed, follow these rough time caps for each movement that total up to 13 minutes to stay on track: Run: 4 Minutes Bike: 3 Minutes Row: 4 Minutes Farmer's Carry: 2 Minutes