March 31, 2022 - No Comments! 3/31/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Deadlift (Wave x3) 9-7-5, 9-7-5, 9-7-5 Start at 68-70%. Build to a heavy set for each rep count. :20sec to change weight b/t rep count. 1:30 rest b/t wave B: Metcon (No Measure) Arms: 3 Rounds Bicep "21" 10/Arm DB Single Arm Tricep Ext (behind head) Midline: Every 1min for 15min. Alternate between Plank Hold, 1min 7 to 10 Strict Toes To Bar L-Sit, :30 to :40sec
March 31, 2022 - No Comments! 3/31/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds for quality10m Low Crawling Lunge 10 Goblet Squats 7 Banded Russian KBS 3 Broad Jumps B: Warm-up (No Measure) Snatch PrimerA) Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch B) Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat + Hip Snatch C) Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch C: Power Snatch Power Snatch + Hang Power Snatch + Overhead Squat 10:00 EMOM 2+2+2 Load: Choice D: Metcon (AMRAP - Rounds and Reps) 8:00 AMRAP 10 American Kettlebell Swing (R+53/35, Rx44/26) 1-2-3-4-5-6-7…. Burpee Box Jump Overs (R+24/20, Rx20/16″) Goal: Get through the 7 BBJO round and into the round of 8 BBJO.
March 30, 2022 - No Comments! 3/30/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 Rounds for Quality (Cap 10:00)1:00 Cardio 6/6 KB Windmills 30sec/30sec Shoulder CARs 8 Scapular Pull-Ups 8 Ring Rows B: Turkish Get Up Take 10:00 to Find a Heavy Turkish Get-Up (Each Side) C: Metcon (2 Rounds for reps) 16:00 EMOM Min 1: 150m run or 12/9 Cal Bike Min 2: 10 Strict Pull-Ups Min 3: 50 DU Min 4: 1/1 Turkish Get-Ups (R+50/35, Rx 40/25) R: 4:00 12:00 EMOM Min 1: 200m run or 15/11 Cal Bike Min 2: 10 Strict Pull-Ups Min 3: 75 DU Min 4: 1/1 Turkish Get-Ups
March 29, 2022 - No Comments! 3/29/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Sets or 10:00 for Quality25ft/25ft Quadruped Crawl Forward/Back 10 Empty Barbell RDLs + 5 No Dip Muscle Cleans 10 Air Squats @ 3030 Tempo 60sec Dead hang 10 Alternating Lunges B: Metcon (No Measure) 8:00 EMOM Min 1: 8/8 Bulgarian Split Squat 21x0 Tempo Min 2: 5 Seated Box Jump to High Box C: The Chief (AMRAP - Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cycles (Rx135/95, scaled 115/75)
March 29, 2022 - No Comments! 3/29/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Bench Press Bench press 5x5 at 75-80% of 1RM Immediately into... 5 Rounds 8 DB Pull Overs (Heavy) 12 Banded Flys B: Metcon (No Measure) Back: 4 Rounds 8 Yates Rows 8 Wide Grip Bent Over Rows 20 Hollow rock pull overs Rest :30sec
March 28, 2022 - No Comments! 3/28/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds for quality400-200-200m Run 50ft Samson Walking Lunge 20 sec Half Kneeling SA OH Hold 6 Inchworm Push-Ups 10m A-Skips 10m B-Skips B: Shoulder Press (Strict) Every 2:30 for 7:30 Set 1: 12 Reps @ 55% Set 2: 10 Reps @ 60% Set 3: 8 Reps @ 65% C: Metcon (Time) 10 Alternating Single Arm Devils Press (R+50/35, Rx 40/25) 400m Run (Sub 30/22 Cal Bike) 10 Toe to Bar 10 Alternating Single Arm Devils Press 400m Run 15 Toe to Bar 10 Alternating Single Arm Devils Press 400m Run 20 Toe to Bar Goal Time Domain: 9:00-15:00 Time Cap: 18:00
March 27, 2022 - No Comments! 3/27/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Body Weight/Empty BB Conditioning7 Rounds 20 Push-ups 20 Vups/Knee Ups 20 Air Squats 20 BB Front Delt Raises 20 Reverse Curls 20 Shoulder To Ovhd 20 Behind The Neck Lunges 250M Run
March 24, 2022 - No Comments! 3/24/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Back Squat 5x5 at 75% KB Cyclist Squats 5x10 (use 25 or 35# plate) Rest: 1:30-2:00m B: Metcon (No Measure) Landmines: Time remaining 10/side Single Leg DL 10/side Single Leg Reverse Lunge 10/side Half Kneeling Shoulder Press 10/side Bent Over Row 20 Seated Russian Twist Rest: 1:00
March 23, 2022 - No Comments! 3/23/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 Rounds for Quality (10min Cap) 1:00 KB 90/90 Hip Flow 10 Alternating Scorpion Stretch (5/5) 10 Samson Walking Lunge (5/5) :15/:15 Overhead Tricep Stretch B: Warm-up (No Measure) Primer - 5min-High Hang Muscle Clean + Front Squat + 1 and ¼ Front Squat -Hang Muscle Clean + 1 and ¼ Front Squat + Tall Squat Clean -Low Hang Muscle Clean + Front Squat + High Hang Squat Clean *Add Loads Pause Clean Pull + Slow Squat Clean + Squat Clean C: Squat Clean (20min cap) 3 Sets 3 Reps @ 70% R: 45sec 3 Reps @ 75% R: 45sec 2 Reps @ 80% R: 60sec 1 Rep @ 82%+ R: 2:00 b/s *increase weight each set D: Metcon (Time) For Time: 2 Rounds 70/57 cal row or ski or 50/40 Cal Bike 30 Burpees to Target 6’’ Rest 3min Time Domain: 5:00-8:00 per round with a 20 min Time Cap.
March 22, 2022 - No Comments! 3/22/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Bench Press Bench press 5x8 at 70-75% of 1RM Immediately into... 4 Rounds 8 DB Pull Overs (Heavy) 8 Close grip bench press Max effort diamond push-ups B: Metcon (No Measure) Back: 3 Rounds 8 Pendlay Rows 8 Bent Over Rows Rest :30sec 30 BB Good mornings Midline: If time permits using a red band 10/side Paloff press 20 Hollow rock pull overs