July 31, 2022 - No Comments! 7/31/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) EMOM 15*All movements quality reps* 1. Slider Feet to hand 2. Slider SA push-up 3. Slider SA side push-up 4. Windshield wiper/knee twist 5. Rest B: Metcon (No Measure) 250M run 60 Air squats 40 DBs renegade rows (no push-up) (50/35) 20 DBs burpee to stand 500M run 20 DBs burpee to stand 40 DBs renegade rows (no push-up) 60 air squats 250M run
July 30, 2022 - No Comments! 7/30/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 12:00 EMOM min 1: Machine of Choice min 2: 4/4 SA Ring Row + 6-8 Push-Ups min 3: Machine of Choice min 4: 5/5 Single Arm Push Press + 5 Box Jumps B: Rope climb technique (Skills) C: Metcon (AMRAP - Rounds and Reps) "Falkel" 25:00 AMRAP 8 Handstand push-ups 8 Box jumps (Rx 30/24, sub 24/20″) 1 Rope Climb w/partner alternating movements for the duration D: Metcon (No Measure) Mobility - if time permits5/5 Active Pigeon Stretch :30sec Childs Pose 10/10 Side Lying Thoracic Rotations 10/10 Supine Lumbar Rotation Stretch
July 29, 2022 - No Comments! 7/29/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3:00 Cardio Choice ----- 2 Sets, For Quality 6 Barbell Upright Rows 6 No Dip Muscle Cleans 10 Behind the Neck Elbow Punch Through 6 Behind the Neck Press in Split 3 Barbell Squat Jumps ---- 5 Sets x 30ft Broad Jumps *goal: Achieve 30ft in as few broad jumps as possible B: Front Squat Take 12:00 to Establish 3RM Front Squat from the Floor C: Metcon (AMRAP - Rounds) 90sec AMRAP, 60sec Rest Round 1: 9 Squat Cleans (R+135/95, Rx 115/75) 9 Bar Facing Burpees Max Devils Press (R+50/35, Rx 40/25) Round 2: 7 Squat Cleans 7 Bar Facing Burpees Max Devils Press Round 3: 5 Squat Cleans 5 Bar Facing Burpees Max Devils Press Round 4 and continue if you haven't finished 3 Squat Cleans 3 Bar Facing Burpees Max Devils Press *continue until 30 Devils Press Completed
July 28, 2022 - No Comments! 7/28/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) GymnasticsBanded Shoulder Prep 10/10 Banded External Shoulder Rotations 10/10 Banded Internal Shoulder Rotations 10/10 Banded Single Arm Straight Arm Lat Pull-Down 15 Banded Pull-Aparts ---- 2 Rounds 8 Scapular Pull-Ups 8/8 Quadruped Thoracic Rotations 20 Bear Plank Shoulder Taps :20sec Extended Reverse Plank B: Skill and Drills (15min) Bar Muscle-Ups Handstand Walk C: Metcon (AMRAP - Rounds and Reps) R+ 16:00 AMRAP 20 GHD Sit-Ups 25ft Handstand Walk 8 Bar Muscle-Ups Or Rx 20 V-Ups 3 Wall Walks 8 Burpee jumping pull ups Goal: 6+ Rounds D: Metcon (No Measure) Accessories if time permits4 Sets, for quality 10-15 Feet Elevated Ring Row :20sec Ring Support Hold 10 Dual DB Hammer Curls
July 28, 2022 - No Comments! 7/28/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Partner Medball Sit-ups 3 x 25reps B: Metcon (No Measure) 21-15-9 Sandbag clean over shoulder Calories on bike C: Metcon (No Measure) 5 rounds or time remaining 8 Pendlay rows 10/10 Gorilla rows
July 27, 2022 - No Comments! 7/27/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality1:00 Bike 15 Banded Goodmornings :30/:30 Pigeon Pose 10/10 Single Leg Glute Bridge B: Deadlift (Dead stop) Every 3:00 for 15:00 Set 1: 4 Reps @ 80% Set 2: 4 Reps @ 80% Set 3: 3 Reps @ 85% Set 4: 3 Reps @ 85% Set 5: Max Reps @ 85% *Record Set3/4 at 85%* C: Metcon (4 Rounds for time) Every 3:00 for 12:00, 4 Sets 10 Front Rack Alt Reverse Lunges (R+125/85, Rx115/65) 6 x Shuttle Run (12.5m down, 12.5m back =2 shuttle runs) or 9/7 Cal Bike 8 Front Rack Alt Reverse Lunges 4 x Shuttle Run or 7/5 Cal Bike * We should choose a weight that allows for unbroken sets while maintaining quality form. *Goal: 75-90sec/Set
July 26, 2022 - No Comments! 7/26/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 10:00 for quality :20/:20 KB Ankle Stretch 5 Pause Goblet Squat (2sec) + 5 Goblet Squat 10 Boxer Shuffle Jump Rope + 10-15 Double Unders 50/50ft SA OH Carry :15 Pike Up Hold B: Metcon (No Measure) Skill"Rowing Technique" 2 Rounds through :30sec Arms Only Rowing (the pick drill) :30sec Arms and Body Rowing, (body hinge and finish with arms) :30sec Legs and Body Rowing, (leg drive, strong back and lat engagement) :30sec Half Stroke Strong Finish, (pushing with legs and finish through body) 1:00 Full Stroke (put it all together, legs then body then arms on drive, on recovery arms then body, then legs) C: Metcon (Time) 150 Double Unders 75 Wall Balls (R+20/14#, Rx16/12#) 2000/1700m Row or ski or 120/84 cal bike 100 Double Unders 50 Wall Balls 1000/850m Row or ski or 60/42 cal bike 50 Double Unders 25 Wall Balls 500/425m Row or ski or 30/21 cal bike Time Domain: 23:00-30:00 Time Cap: 35:00 SUB OPTIONS: #1 For Time: 200 Single Unders 75 Wall Balls 2000/1700m Row 150 Single Unders 50 Wall Balls 1000/850m Row 100 Single Unders 25 Wall Balls 500/425m Row #2: For Time: 200 Single Unders 60 Wall Balls 14/10#, 6/4kg 1500/1350m Row 150 Single Unders 40 Wall Balls 800/700m Row 100 Single Unders 20 Wall Balls 400/350m Row D: Metcon (No Measure) 1:00/1:00 Couch Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00/1:00 Single Leg Forward Fold 1:00 Updog Pose
July 26, 2022 - No Comments! 7/26/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) DB training30-20-10-20-30 DB SA bench press DB SA lateral delt raises DB SA bent over rows DB Pull overs Plate abmat situps **Example: 30 right arm/30 left arm bench press, 30 right arm/30 left arm lateral delt raises, 30 right arm/30 left arm bent over rows, 30 pull overs 30 plate situps** then go to 20reps
July 25, 2022 - No Comments! 7/25/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 12:00 EMOM min 1: Cardio Choice, Easy min 2: 7 Hang Muscle Snatch + 7 Overhead Squats min 3: 7/7 KB Windmills min 4: 5 Seated Box Jump to High Box B: Snatch Every 90sec, 9 Sets (3 Rounds) 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% *increase weight each set based on feel* **Record heaviest 1rep** C: Metcon (No Measure) Strength12:00 EMOM (4 Sets) min 1: 3 Snatch Pulls @ 105% of Snatch min 2: 10-15 Strict Handstand Push-Ups min 3: 10-12 Dual DB Bench Press (sub floor press or push ups) *choice on deficit for Handstand Push-Ups, can be box pike, traditional, or add a deficit to make more challenging. *choice on load for DB Bench
July 24, 2022 - No Comments! 7/24/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Buy-in: 10 rounds 100M run 10 TTB or Knee to waist .... 5 rounds (empty BB) 20 push-ups 20 vups/knee ups 20 air squats 20 reverse curls 20 shoulder 2 ovhd 20 bicep curls 20 back rack lunges 250m run