October 15, 2020 - No Comments! 10/15/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) AMRAP 12 1-2-3-4-5-6-7… Devil Press (50/35) 2-4-6-8-10-12-14… Wall Balls (20/16#) REST 3MIN AMRAP 12 1-2-3-4-5-6-7… Pull-up 2-4-6-8-10-12-14… DB Push Press (50/35) CORE: 10 Rds 250M Run 10 Toes 2 Bar/Knees to Elbow ***Time Cap 15min
October 14, 2020 - No Comments! 10/14/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Coaches Warm-up B: Metcon (5 Rounds for reps) 5 Rounds1 Minute DU 1 Minute Burpees 1 Minute Thrusters (R+95/65, Rx 75/55) 1 Minute Rest *We’ll work for 3 min and rest for 1 in this interval style workout *Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts *The goal today is to find a sustainable number to hold at each station for each round *Record your reps for each round during your rest period *Your final score for the workout is the sum total of the 5 rounds of reps *Example: 45+45+45+45+45 = 225 C: Metcon (No Measure) 3 Rounds30 Second Ring Plank Hold (externally rotate shoulders) or on ground 30 Second Mountain Climbers 30 Seconds Russian Twists (you pick wt.)
October 13, 2020 - No Comments! 10/13/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Coaches Warm-up B: Metcon (5 Rounds for reps) 5 Rounds15/12 Cal Row/Ski or 11/8 Cal Bike Max unbroken Handstand on Box or wall is available *Recorded total we are doing this again *Home cal sub 25 du or 50 singles C: Metcon (AMRAP - Rounds and Reps) AMRAP 20 min 250m Run 22/16 Row/Ski or 16/12 Cal Bike 12 DB Alt Renegade Rows 8 Single Arm DB Snatches (R+70/50, Rx 55/35) *home cal sub = 44 step ups
October 13, 2020 - No Comments! 10/13/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) GRIPPY!!! 50-40-30-20-10 reps of BB Bicep Curls (empty BB) 10-20-30-40-50 reps of KB Russian Swings (53/35) CORE: 10 x Barbell Leg Lowering (control eccentric movement) 10 x Barbell Windshield Wipers 10 x Barbell Roll outs Note: Load barbell with 25/15# plates
October 12, 2020 - No Comments! 10/12/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 10 Banded Pass Throughs 10 Banded Pull Aparts 10 up dog to Down Dog 10 alt Shoulder Taps 10 Straight Leg Sit-ups 10 Hollow Hold 10 Arch Hold 10 Banded Pass Throughs (More Narrow) B: Bar Muscle-Up Stamina 5 Rounds, based on your specific percentages: 35% Max Bar Muscle-Ups (sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows) 3 Power Cleans (R+185/135, Rx155/115) Rest 1:00 between sets. Set 1: Max Bar Muscle-ups+ 3 Power Cleans Set 2: Max Bar Muscle-ups+ 3 Power Cleans Set 3: Max Bar Muscle-ups + 3 Power Cleans Set 4: Max Bar Muscle-ups + 3 Power Cleans Set 5: Max Bar Muscle-ups + 3 Power Cleans C: Metcon (Time) 21-15-9: Power Cleans (R+115/75, Rx 95/65) Hand Release Push-ups Into... 21-15-9: Push Press Toes to Bar *Stimulus: 12-20min *Home T2B =v-ups
October 11, 2020 - No Comments! 10/11/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) AMRAP 15 20 Abmat Situps (with WB) 20 Russian Twist (with WB) 20 Vups/Knee Ups 20 Ankle Touches 1min Rocking Chair B: Metcon (No Measure) Time Cap 35min800M Run 100 Push-ups 100 Alternating Lunges 100 WB’s 800M Run
October 10, 2020 - No Comments! 10.10.20 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (AMRAP - Reps) EMOM for 15 minutes 5 Squat Snatches (R+ 95/65, Rx 75/55) 5 Lateral Burpees over the bar B.: Metcon (No Measure) 3 Rounds 15 Hollow Rocks 15 V-Ups 15 Tuck Ups 15 Sec Hollow Hold 1 minute Rest
October 9, 2020 - No Comments! 10/09/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 6min for Quality1min Row ski bike 20 Bodyweight Reverse Lunges 100m Single Arm Farmer's Carry B: Metcon (Calories) AMRAP 5: 50m Walking Lunge 250m Weighted Run (R+50/35, Rx 40/25) Max Calorie Row Ski Bike in Time Remaining Rest 2min AMRAP 5: 25m Single DB Walking Lunge 250m Weighted Run Max Calorie Row Ski Bike in Time Remaining Rest 2min AMRAP 5: 12.5m Double DB Walking Lunge 250m Weighted Run Max Calorie Row ski bike in Time Remaining Stimulus: at least 1min on the rower ski or bike *Your score is your calories. write in notes is row ski or bike *You can hold DB any way you want C: Metcon (5 Rounds for reps) On the 2:00 x 5 Rounds: 9 DB Facing Burpees 30 Double Unders (Sub 60 singles) Max unbroken T2B in Time Remaining *Your score is your T2B *Sub T2B for hanging knee raises with knees going above hip crease or home sub v-ups *There is no REST *Try and be consistent on your T2B 8-15 per round
October 8, 2020 - No Comments! 10/8/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Deadlift: 10-8-6-4-2 (Time Cap 30min) Then 3x5 at 80% of heavy 2 ***NO TNG REST 3min AMRAP 15 15 KB Russian Swings 15 KB Sumo Deadlift High Pull 15 KB Goblet Squats 15 KB Cyclist Squats
October 8, 2020 - No Comments! 10/08/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 250m Easy Run 30 Seconds Each Glute Bridges Air Squats to Wall Ball Single Leg Glute Bridges Wall Ball Front Squats Glute Bridge Walkouts Wall Ball Thrusters B: Front Squat (Pausing Front Squat Complex) Build to a Heavy Complex: 1 Pausing Front Squat (2sec at bottom) 1 Front Squat C: Metcon (Time) 10 Rounds: 15 Wall Balls (R+20/14, Rx 16/12) 250m Run *25 Minute Time Cap *Home Wall Ball Sub = Jump Sq w/ wall ball
