March 20, 2022 - No Comments! 3/20/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (3 Rounds for reps) 3 x 7min AMRAPs: 15 Dbl DB Power Cleans 20 Single DB Box Step Ups 15 Toes To Bar/Knees To waist 40 DUs/Singles Rest 1:30 b/t AMRAPS **Continue where you left off** B: Metcon (No Measure) Run Conditioning2 Rounds Run 400m Walk 100M Run 200m Walk 100m Run 400m Rest 1:30 b/t rounds C: Warm-up (No Measure) Time remaining: Foam Roller Mobility/Stretch
March 19, 2022 - No Comments! 3/19/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 10min for quality1:00 Row 8/8 Single KB Staggered Stance RDL 8/8 Single Arm KB Clean + Press 6 Inchworm to Hollow Hold 20 Glute Bridges B: Metcon (Time) Partner WOD2000m Row -Partner Must Hold Dual DB Front Rack (R+50/35, Rx 40/25) 150 Dual DB Deadlifts -Partner Must be Holding Wall Sits 1 Mile Run w/Medball (R+20/14, Rx 16/12) *can switch who holds medball as often as possible 75 Dual DB Clean and Jerk -Patner Must be Holding Handstand Hold Against the Wall Time Domain 30:00-35:00 Time Cap: 40:00
March 18, 2022 - No Comments! 3/18/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds for quality (10min cap)1:00 Row 6/6 SA KB Front Rack Squat 6/6 SA KB Push Press 5 High Box Jumps + 5 Box Jump All the Way Overs :20-:30 Handstand Hold (Wall Supported) B: Split Jerk Behind the Neck Split Jerk + Split Jerk Every 90sec, 8 Sets 1+1 @ 70%+ and Building *Record heaviest set C: Metcon (Time) 3 Rounds 8 Clean and Jerk (R+155/105, Rx125/85) 24 Wall Balls (R+20/14, Rx 16/12) ---into--- 3 Rounds 6 Clean and Jerk (R+185/125, Rx155/105) 18 Toe to Bar Time Domain: 12:00-17:00 Time Cap: 25:00
March 17, 2022 - No Comments! 3/17/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2:00 Row as :30sec Arms only Rowing :30sec Body + Arms Rowing :30sec Legs + Body Rowing :30sec Full Body Rowing ------- 2 Rounds 8 (Inchworm Push-Up + Squat) 10/10 Glute Bridge March :15sec Dead-Hang + :15sec Active Hang 8/8 Single Arm Ring Rows B: Skill session Going over progressions for the rope climbs, handstand walks and turkish get-ups. C: Metcon (AMRAP - Rounds and Reps) 25:00 AMRAP 800/600m Row or Ski or 48/32 cal bike or Run 800m 3/3 Turkish Get-Ups (R+50/35, Rx 40/25) 3 Rope Climbs (sub 6/6 Single Arm Ring Rows) 50ft Handstand Walk (Sub 5 wall walks) Goal: ~4 Rounds +/-
March 17, 2022 - No Comments! 3/17/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Back Squat Back Squat: 6x5 Percentages for each set (65/70/70/75/75/75) KB Goblet Squats 6x10 Rest: 1:30-2:00m B: Pendlay Row 10 rounds 10 Pendlay Rows 10/side KB Bent Over Rows (Same weight at goblet squat) Rest: 1:00 Accessories: Back/Lats (Red band) 4 Rounds 15/Arm Single arm - Lat pull downs 15 Hollow position – Lat pull overs
March 16, 2022 - No Comments! 3/16/2022 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: Snatch (20min Running clock) 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 *Record 1Rep for all sets C: Metcon (AMRAP - Rounds and Reps) 12:00 AMRAP 15 Push-Ups 20 GHD Sit-Ups or Weighted Sit-Ups 25/15# plate 10 Burpee Box Jump Overs (R+24/20, Rx20/16″) 22/16 cal rower ski or 15/11 Cal Bike Goal: ~3 Rounds
March 15, 2022 - No Comments! 3/15/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 10:00 for quality1:00 Cardio Choice 9 Scap Pull-Ups 8/8 Single Leg Cross-Body RDL 7/7 DB Windmill 6/6 SA DB Front Squat 5 Inchworm to Hollow Hold (1sec) B: Gymnastics Skills Work and Progressions Spend 15:00 working on some skill work and progressions to help athletes develop the skills Chest to Bar Pull-ups as well as Bar Muscle-Ups C: Metcon (3 Rounds for reps) 3:00 AMRAP 15 Thrusters (R+75/55, Rx 65/45) 15 Pull-Ups ---5:00 Rest--- 3:00 AMRAP 12 Thrusters (R+95/65, Rx 75/55) 12 Chest to Bar Pull-Ups ---5:00 Rest--- 3:00 AMRAP 9 Thrusters (R+115/75, Rx 85/65) 9 Bar Muscle-Ups Goal: ~2 Rounds/AMRAP
March 15, 2022 - No Comments! 3/15/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT: 3/15/2022 Chest/DL: 10 Rounds 5 Deadlift (225/155) 5 Bench Press (155/105) 5 Dbl DB Bent over rows (50/35) Shoulders: 5 Rounds 10/side DB Half kneeling push press 10 BB Sumo DL high pull 1min Plate hold overhead Remaining time: Core/Midline
March 14, 2022 - No Comments! 3/14/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) For quality3 Rounds 10/10 Single Leg Glute Bridges :20sec Hamstring Plank ---- 3 Rounds 10/10 Single Leg Rotational Medball Toss on rig 3/3 Kneeling Jump to Lateral Jump 10 Reactive Squat Jumps B: Front Squat (Pause Front Squat (3sec) + Front Squat ) Every 2:00, 6 Sets Set 1: 1+3 @ 65% Set 2: 1+3 @ 70% Set 3: 1+2 @ 75% Set 4: 1+2 @ 75% Set 5: 1+1 @ 80% Set 6: 1+1 @ 80%+ *Record Set 6 C: Metcon (Time) 3 Rounds for Time 400m Run 25 American KBS (R+53/35, Rx44/26) 75 Double Unders (sub 150 singles) Time Domain: 9:00-12:00 Time Cap: 18:00
March 13, 2022 - No Comments! 3/18/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (Time) Time cap 15min10 DB RDL (70/50, 50/35) 10 DB Floor press 250M Run 8 DB RDL 8 DB Floor press 250M Run 6 RDL 6 DB Floor press 250M Run 4 RDL 4 DB Floor press 250M Run 2 DB RDL 2 DB Floor press B: Metcon (No Measure) For quality3 Rounds 20 BB rows (pronate grip) from the rig 20 BB rows (supinated grip) from the rig 10/side Medball offset push-ups 10 Alt Medball PU 20/side Single Arm Medball sit-up
