January 31, 2022 - No Comments! 1/31/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Sets fpr quality. 10:00 Cap10 Russian Baby Makers + Deep Squat Thoracic Rotations 10 Alt V-Ups 10 Hollow Rocks 10 Behind the Neck Elbow Punches 5 Front Squats 5 Thrusters B: Front Squat Take 10:00 to Find New 5RM R: 2:00 BB: Front Squat Every 2:00 for 6:00 5 Reps @ 90% of 5RM C: Metcon (AMRAP - Rounds) Every 2:00 until failure 15 Thrusters + 10 Toe to Bar *add 1 Toe to Bar each round Load (R+100/70, Rx 90/60) Cap: 8 Rounds
January 30, 2022 - No Comments! 1/30/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Time cap 25min8 Rounds 10 Alt DB Snatch 10 Box Jump 250M Run B: Metcon (No Measure) Time cap 20min1-2-3-4-5-6-7-8-9-10 KB Russian Swings Burpee Box Jump Overs Toes To Bar/Knees to Elbows/Waist C: Metcon (No Measure) Midline150 Abmat Sit-ups
January 28, 2022 - No Comments! 1/28/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 Rounds250m jog :30/:30 Pallof Press Hold 8/8 Staggered Stance Barbell Good-Mornings 10 Barbell Back Squats 1 Wall Walk to 15sec Nose Facing HS Hold B: Back Squat Every 2:30 for 10:00 Set 1: 10 Reps @ 65% Set 2: 10 Reps @ 65% Set 3: 10 Reps @ 65% Set 4: 10 Reps @ 65% Rest as needed b/t Sets C: Warm-up (No Measure) WOD Primer10 Kip Swings 10 Ring Rows 5 Hang Muscle Cleans 5 Front Squats 1 Wall Walk to 15sec Nose Facing HS Hold Then… add loads and work up to working movements and weight on barbell D: Metcon (Time) Open Prep Conditioning18 Chest to Pull-Ups 6 Wall Walks 12 Squat Cleans (R+135/95, Rx 115/75) 15 Chest to Bar Pull-Ups 5 Wall Walks 10 Squat Cleans (R+155/110, Rx125/85) 12 Chest to Bar Pull-Ups 4 Wall Walks 8 Squat Cleans (R+175/125, Rx135/95) 9 Chest to Bar Pull-Ups 3 Wall Walks 6 Squat Cleans (R+195/140, Rx145/105) Goal Time Domain: 11:00-18:00 Time Cap: 20:00
January 27, 2022 - No Comments! 1/27/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Front Squat (1 1/4, Every :90 sec) 5x3 at 75% Last week for 1 1/4 B: Metcon (No Measure) BackLandmines: Single arm bent over row T Row (with green band/rope) Pull-ups ....... DBs Bent over rows (together) Banded Lat pulls Chin-ups C: Metcon (No Measure) Core Conditioning10:00 EMOM Abmat Situps Russian Twist Single Leg Vups Ankle Touches Hollow Rock Bicycle Pelvic Raises Side Plank (right) Side Plank (left) Circle of Death
January 27, 2022 - No Comments! 1/27/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 10:00 EMOMmin 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard) min 2: 5x (2 for 1 Burpee) min 3: :20sec/:20sec Single Leg Glute Bridge Hold min 4: 20 Bent Over Reverse Flys *light min 5: 20 Alternating V-Ups *2 for 1 burpee is 2 push-ups into the burpee B: Metcon (Time) 5m Row or Ski for Time (SUB: 4250m Row or ski) -Every 3:00 Complete, alt stations Station 1: 200m Run Station 2: 60 DU (60 singles) *start on the rower Goal: 27:00-33:00 Time Cap: 39:00 C: Metcon (No Measure) If time permitsA) Strict Toes to bar or Strict knee-raises • 3 sets of 10 • (Perform the eccentric or "lowering" portion of the exercise slowly and with control) B) Russian Twist (you pick wt.) Tabata – 20 on/10 off – 8 Rounds C) Rolling Planks • Accumulate 50 (25 each side) with as little rest/sets as possible
January 26, 2022 - No Comments! 1/26/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 Rounds 10 Bootstrap Squats 10 Alternating Bird-Dogs w/3sec at Extension 10 Alternating PVC Pipe Thoracic Twists 8-10 Foam Roller Thoracic Extensions —-- 2 Rounds (Barbell Primer) 3 Dip Shrug and High Pull 3 High Hang Muscle Snatch 3 Overhead Squats 3 Snatch Balance —- Then walk through 1-2 rounds w/ empty barbell or light loads of the barbell complex for the day B: Weightlifting Complex Every 90sec for 10 Sets Power Snatch + Snatch Balance + Squat Snatch + OHS *build to a heavy, start @ ~60% of 1RM Power Snatch *Record heaviest complex C: Metcon (AMRAP - Rounds and Reps) 14:00 AMRAP22 Alt DB Hang Snatch (R+50/35, Rx 40/25) 11 Burpee Box Jump Overs (R+24/20, Rx20/16″) 22 Wall Balls (R+20/14, Rx 16/12) Goal ~4 Rounds
January 25, 2022 - No Comments! 1/25/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 12:00 EMOMmin 1: 15 Banded Good Mornings + 5 Inchworm Push-Ups min 2: :20sec Passive Hang + :20sec Active Hang min 3: 30sec Jump Rope Practice min 4: 10 Kip Swings + 5 Strict Knee Raises B: Ring MU Progression -Support Hold (both top of dip and bottom of dip) -Ring Row Muscle-Up Transitions -Hollow Rock Ring Row Muscle-Up Drill -Toenail Spot Muscle-Up - The Kip swing -Spotted Ring Muscle-Ups -Seated Banded Ring Muscle-Ups C: Metcon (Time) 15 Ring Muscle-Ups 90 Double Unders (180 single unders) 30 Strict Handstand Push-ups 10 Deadlifts (R+ 275/185, Rx 225/155) 30 Toe to Bar 10 Deadlifts 30 Strict Handstand Push-ups 90 Double Unders 15 Ring Muscle-Ups Goal Time Domain: 18:00-25:00 Time Cap: 30:00
January 25, 2022 - No Comments! 2/25/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Bench Press Complete as the following (time 20min) Every 1min for 5mins 1x5 at 60% of 1RM ….then.... Every 1:15 for 5mins 1x4 at 70% of 1RM ….then.... Every 1:30 for 4:30mins 1x3 at 80% of 1RM ….then.... Every 2mins for 4mins 1x2 at 85-90% B: Metcon (No Measure) DB Conditioning20:00 EMOM (Single DB – Heavy) Min1: DB Close Grip Floor Press (Crush grip) Min2: DB Pull Overs Min3: DB RDL (Crush Grip) Min4: DB Offset Push-ups Min5: DB Bicep Curl (Crush grip) C: Metcon (No Measure) Core Conditioning10:00 EMOM Abmat Situps Russian Twist Single Leg Vups Ankle Touches Hollow Rock Bicycle Pelvic Raises Side Plank (right) Side Plank (left) Circle of Death
January 24, 2022 - No Comments! 1/24/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 Rounds for quality. 10min cap250m Jog 10 Goblet Cossack Squats 6/6 SL SA Crossbody RDL 6 Yoga Push-Ups 6 Up Downs B: Front Squat Every 2:00 for 16:00 3 Reps @ 100% of 5RM or ~80-85% of 1RM C: Metcon (AMRAP - Rounds and Reps) 7:00 AMRAP 2-4-6-8-10... Dual DB Front Squats (R+50/35, Rx 40/25) Lateral Burpee over DBs D: Metcon (No Measure) Mobility: If time permits1:00/1:00 Couch Stretch 1:00/1:00 Single Leg Forward Fold 2:00 Seated Straddle 2:00 Saddle Pose
January 23, 2022 - No Comments! 1/23/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 5 Rounds: Time Cap 25 - 28 min 10 Devil Press (50/35, 40/25) 100M Farmers Carry 10 Empty BB Front Delt Raises 10 Empty BB Strict Shoulder Press B: Metcon (No Measure) Body Weight ConditioningBuy-In: 50 Toes to Bar or Knees to Waist/Elbow 800M Run 25 Burpees to Bar 50 Push-ups 100 Air Squats Cash Out: 50 TTB or Knees to Waist/Elbow