September 30, 2021 - No Comments! 9/30/21 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Front Squat For Load: 1RM Front Squat – 15-20min Rest 3min Front Rack Static Hold at 120-160% of today’s 1RM 3 x :10sec B: Metcon (No Measure) Complete the following in sets: 4 Sets 10 KB Goblet Squats 10/Side KB Alt Cossack Lunges 10/side KB Alt Curtsy Lunges Core: Time Remaining
September 30, 2021 - No Comments! 9/30/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Push Press (Week 11/12) Set 1: 5 reps @ 75% Set 2: 5 reps @ 80% Set 3: 5 reps @ 85% Set 4: 5 reps @ 85% - Rest 2 minutes B/T Sets % are based off your 1rm Push Press **Record Set 4 B: Metcon (Time) 70 Double Unders (SUB 140 single unders) 15 Strict Ring Dips 42 Kettlebell Swings (R+70/53, Rx53/44) 70 Double Unders 12 Strict Ring Dips 30 Kettlebell Swings 70 Double Unders 9 Strict Ring Dips 18 Kettlebell Swings DIP SUBS: banded, bench, ring rows Goal = 15-17:00 minutes Time Cap = 20 minutes *This workout is going to be heavy on the shoulders, break up the Strict Ring Dips to avoid failure or muscle fatigue. On the Kettlebell Swings. Aim for no more than 2 sets.
September 29, 2021 - No Comments! 9/29/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Squat Clean (Week 11/12) Set 1: 2 reps @ 75% Set 2: 2 reps @ 80% Set 3: 2 reps @ 85% Set 4: 2 reps @ 90+% - Rest 2 minutes B/T Sets - Cleans are not touch and go % are based off your 1rm Clean **Record Set 4 B: Metcon (AMRAP - Rounds and Reps) AMRAP 1614 Renegade Rows (R+50/35, Rx40/25) (the standard for today is R row L row =2 reps) 50ft Handstand Walk (R+Unbroken) 14 Dumbbell Box Step ups (R+24/20, Rx20/16) HANDSTAND WALK SUB: 2 Wall Walks + :20 hold Goal: 4+ Rounds Push yourself on your skills. The lower volume provides an opportunity for unbroken movements. Let's move with a purpose.
September 28, 2021 - No Comments! 9/28/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Back Squat (Week 11/12) Set 1: 3 reps @ 75% Set 2: 3 reps @ 80% Set 3: 3 reps @ 85% Set 4: 3 reps @ 90+% Rest as needed b/t sets % based on 1RM back squat B: Metcon (No Measure) EMOM x 20:00 1: 15 Wall balls (R+20/14,Rx16/12) 2: 12 Push-ups 3: 1 Round of * 4: Rest *= 12 Deadlifts / 9 Hang power Cleans / 6 Pendlay Rows (R+155/105, Rx125/85) Goal: Try and keep WB and PU unbroken and finish in less than :50sec. Push yourself on the BB round and work for unbroken sets due to rest period.
September 28, 2021 - No Comments! 9/28/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT 9.28.2021 CHEST: INCLINE (Use 45# Plate under bench) Work for a heavy 2 (15-20 min) BACK: 5 Sets 10 DB Pullover (flat bench) 5 Strict Supinated Chin-ups 10 BB Bent Over Rows 10 BB Yate Rows 20 Banded Lat Pulls
September 27, 2021 - No Comments! 9/27/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Snatch (Week 11/12) Set 1: 2 reps @ 75% Set 2: 2 reps @ 80% Set 3: 2 reps @ 85% Set 4: 2 reps @ 90+% - Rest 2 minutes B/T Sets - Snatch are not touch and go % are based off your 1rm Snatch B: Metcon (AMRAP - Rounds and Reps) AMRAP 10250m Run 4 Bar Muscle-Ups 3 Squat Cleans (R+185/125, Rx155/105) Goal = 4 rounds + BMU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B *Aim for today is to cycle through the Bar Muscle-Ups and Squat Cleans. Your recovery is on the run. Challenge yourself and attempt unbroken cleans on each set.
September 26, 2021 - No Comments! 9/26/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) ACTIVE RECOVERY5 ROUNDS (CAP 20min) 50 DU or 100 Singles 12 Russian KB Swings 12 KB Cyclist Squats 10/side Reverse KB Deficit Lunges AMRAP 15 20 Abmat Situps 20 DB Russian Twists 20 Bicycle Crunches 20 Ankle Touches 20 Vups or Knee-ups 1min Plank Remaining Time - Mobility: Foam Roller, Banded Stretches, Lacrosse Ball, etc..
September 25, 2021 - No Comments! 9/25/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Deadlift (Week 10/12) Every 2:00 x 6 Sets Sets 0-3: 8 Reps Sets 4-6: 6 Reps Deadlifts MUST be Unbroken *Start at 60% of 1Rm Deadlift and add weight each set B: Metcon (Time) 30 Ab Mat Sit-ups 15 Hang Power Cleans (R+155/105, Rx135/95) 15 Toes to bar 30 Ab Mat Sit-ups 15 Hang Power Cleans 15 Toes to bar 30 Ab Mat Sit-ups 15 Hang Power Cleans 15 Toes to bar 30 Ab Mat Sit-ups Goal: 12:00-13:00 There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be unbroken or 1 break.
September 24, 2021 - No Comments! 9/24/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) Barbell ConditioningSquat Cleans (unbroken) 12 Reps (R+ 115/75, Rx 95/65) 9 Reps (R+135/95, Rx 115/75) 6 Reps (R+155/105, Rx 135/95) 3 Reps R+ 185/125, Rx 155/105) B: Metcon (5 Rounds for time) 5 Rounds500 m Run 20 Double DB Front Squats (R+50/35, Rx40/25) Rest :60 sec B/T Rounds Goal: Sub 3:00 Per Sets :60 rest will go quickly so keep this in mind when pacing your run. The squats should be unbroken . 30min time cap
September 23, 2021 - No Comments! 9/23/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Push Press (Week 10/12) Set 1: 3 reps @ 75% Set 2: 3 reps @ 80% Set 3: 3 reps @ 85% Set 4: 3 reps @ 87+% Set 5: 3 reps @ 87+% - Rest 1 ish minutes B/T Sets % are based off your 1rm Push Press Use these sets to work up to a heavy 3Rm for the day. Do not need to be a PR B: Metcon (4 Rounds for reps) 4 Rounds x 3:00 AMRAP200m Run 10 Strict Handstand Push-ups - Max Sandbag Cleans over shoulder (R+150/100, Rx100/75) Rest 2:00 b/t amraps Scaled: 12 Regular Push-ups / Med ball Sq Cleans Goal: 5+ Reps The Handstand Push-ups should stay unbroken as long as possible and you should have :45+ each round for the sandbag cleans
