April 13, 2021 - No Comments! 4/13/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Back Squat 10-8-6-4-2: Back Squats Rest 2ish Minutes Between Sets Set 1: 10 Reps @ 55-57% 1RM Set 2: 8 Reps @ 65-67% 1RM Set 3: 6 Reps @ 75-77% 1RM Set 4: 4 Reps @ 83-85% 1RM Set 5: 2 Reps @ 90-92% 1RM **Record Set 5 B: Metcon (Time) Buy-In: 1 Mile Run Directly Into… 24-18-12-6: Kettlebell Swings (R+53/35, Rx44/26) DB alt Renegade Row (R+50/35, Rx 40/25) DB Thrusters
April 13, 2021 - No Comments! 4/13/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT 4.13.2021 3 Huge Sets (Time cap 35min) 15-13-11-9 = 1 SET (70/55, 60/45) DBs Romanian Deadlift (mid-shin) DBs Floor Press Immediately to..3 Sets 15 x DB Crush Grip Press 15 x DB Close Grip Pushups (Hands on DB) Arms: EMOM15 BB Rows off the rig BB Supinated Rows off the rig BB "21"
April 12, 2021 - No Comments! 4/12/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Power Snatch On the 2:00 x 5 Rounds: 1-5 Bar Muscle-Ups 5-4-3-2-1: Power Snatches Build in weight each round. *BMU sub C2B pull ups or Chin to Bar. use bands if needed B: Metcon (10 Rounds for calories) On the 2:00 x 10 Rounds: 30 Double Unders 5 Power Snatches (R+115/75, Rx 95/65) Max cals with time remaining *No rest between rounds *Score is total cals
April 11, 2021 - No Comments! 4/11/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 3 x CIRCUIT TRAININGCIRCUIT 1: SHOULDERS Complete 4 Rds of: 12 DB Seated (legs straight) Floor Shoulder Press 12 DB Front to Lateral Raises (Or small plates) 30s Standing DB Lateral Hold (Or small plates) **Before starting next circuit, complete 2rds of: 30 Plank (Up/Up/Down/Down) 40 Ankle Touches CIRCUIT 2: ARMS Complete 4 Rds of: 12/Side DB Tricep Kickback 12 DB Bicep Curls (together) 12 DB Floor Skull Crushers (together) **Before starting next circuit, complete 2rds of: 1min Plank Side Pulses (each side) 50 Bicycle Crunches CIRCUIT 3: CHEST AND BACK Complete 4 Rds of: 12 DB Floor Press 12 DB Deficit Push-ups 12/side DB Single Arm Bent Over Rows **Finish with 2rds of: 50 Russian Twist 50 Vups/Knee Ups
April 10, 2021 - No Comments! 04.10.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A. : Metcon (Time) For Time: Buy in: 1 mile Run Then.. 5 Rounds 12 Power Snatches (R+115/75, Rx95/65) 12/10 Cal Row/Ski or 9/7 Bike 12 DB Renegade Rows (R+50/35, Rx 40/25)
April 9, 2021 - No Comments! 4/9/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (AMRAP - Rounds and Reps) AMRAP 1630 Bar over Burpees 30 Hang Squat Cleans (R+95/65, Rx 75/55) 30 Box Jump Overs (R+24/20, Rx20/16″) 30 Overhead Squats 30 Supine Bar Rows 30 Thrusters B: Metcon (No Measure) 50 AbMat Sit-ups, 5-10 wall walks 40 AbMat Sit-ups, 5-10 wall walks 30 AbMat Sit-ups, 5-10 wall walks 20 AbMat Sit-ups, 5-10 wall walks 10 AbMat Sit-ups, 5-10 wall walks *wall walk sub inchworms
April 8, 2021 - No Comments! 4/8/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) BACK AND SLIDERS
April 8, 2021 - No Comments! 4/8/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (7 Rounds for reps) Skill ConditioningFor Max Pistols: Minute 1: 25 Double Unders + Max Alternating Pistols Minute 2: 25 Double Unders + Max Alternating Pistols Minute 3: 25 Double Unders + Max Alternating Pistols Minute 4: Rest Minute 5: 25 Double Unders + Max Alternating Pistols Minute 6: 25 Double Unders + Max Alternating Pistols Minute 7: 25 Double Unders + Max Alternating Pistols R+ DU, Rx Singles B: Metcon (3 Rounds for reps) AMRAP 5: 21/16 Cal Row or Ski or 15/12 Cal Bike 12 Chest to Bar Pull-ups 9 Front Squats (R+135/95, Rx 115/75) Rest 5 Minutes AMRAP 5: 16/11 Cal Row or Ski or 12/9 Cal Bike 9 Chest to Bar Pull-ups 6 Front Squats (R+155/105, Rx125/85) Rest 5 Minutes AMRAP 5: 11/9 Cal Row or Ski or 9/6 Cal Bike 6 Chest to Bar Pull-ups 3 Front Squats (R+185/125, Rx155/105)
April 7, 2021 - No Comments! 4/7/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Push Jerk (Technique) 5 Sets: 2 Pausing Push Jerks 1 Push Jerk *Pause takes place in the catch position for 2 seconds. Light to moderate weights across. B: Metcon (Time) 8 Rounds For Time: 8 Push Jerks (R+135/95, Rx 115/75) 8 Bar Facing Burpees C: Metcon (No Measure) Row IntervalsOn the Minute x 9: Minute 1: 18/15 Calorie Row or Ski Minute 2: 15/12 Calorie Row or Ski Minute 3: 12/9 Calorie Row or Ski Minute 4: 18/15 Calorie Row or Ski Minute 5: 15/12 Calorie Row or Ski Minute 6: 12/9 Calorie Row or Ski Minute 7: 18/15 Calorie Row or Ski Minute 8: 15/12 Calorie Row or Ski Minute 9: 12/9 Calorie Row or Ski
April 6, 2021 - No Comments! 4/6/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Snatch 5 Sets: Technique 2 Snatch Balances 1 Hang Squat Snatch Rest as needed between sets. Light to moderate weights across. Following, Not for Time: 3 Sets: 1 Squat Snatch **Record heaviest Snatch B: Metcon (Time) 800 Meter Run 12 Strict Chest To Bar Pull-ups 800 Meter Run 9 Strict Chest To Bar Pull-ups 800 Meter Run 6 Strict Chest To Bar Pull-ups *All pull ups need to be unbroken. If a set is Brocken there is a 100 Meter "Penalty" sprint
