November 3, 2020 - No Comments! 11/3/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 3 Huge Sets (Time Cap 25) 15-13-11-9 = 1 SET (70/55, 60/45) DBs Romanian Deadlift (mid-shin) DBs Floor Press Rest :90s between sets REST 3min ARMS: SUPERSET – 3 Sets (Rest 1min between sets) A. BB Bicep Curls "21" B. 12 x BB Skull Crushers or Tricep Ext (Behind the neck) REST :90s SUPERSET – 3 Sets (Rest 1min between sets) DO NOT DROP BB DURING EA SET A. 20 x BB Reverse Curls B. 20 x BB Shoulder 2 OVHD
November 3, 2020 - No Comments! 11/3/2020 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 Jerk Balance PVC Hollow Hold PVC Arch Hold B: Split Jerk (Complex) 3 Sets: 3 Jerk Balances 1 Pausing Split Jerk (1 Second in Catch) Rest as needed between sets. Note: Record heaviest set C: Metcon (Time) 4 Rounds for Time800m Run 16 Toes to Bar 8 Push Jerks (R+165/110, Rx145/85) *25min time cap
November 2, 2020 - No Comments! 11/2/2020 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: Power Clean On the 1:30 x 6 Sets: 3 Power Cleans *build up Note: Record heaviest 3rep C: Metcon (AMRAP - Rounds and Reps) AMRAP 1515 Power Cleans (R+95/65, Rx75/55) 30 Double Unders (60 singles) 15 Wallballs (R+20/14, Rx 16/12) 30 Double Unders
November 1, 2020 - No Comments! 11/01/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Tabata: 20s on/10s off 10 Rounds: Complete ea. movement for 10rds before moving fwd. DB Hammer Curls DB Arnold Press DB Cyclist Squats DB Straight Leg DL REST 3min BB Bicep Curls BB Good Mornings BB Single Leg Lunge Push-ups Core - Coach call out