July 7, 2022 - No Comments! 7/7/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Arm pumpBuy-in: 2 sets "21" 20/20 reverse curl to shoulder press 3 rounds All movements 8 reps with BB 1 and 1/2 Bicep curl Top down 1 and 1/2 reverse curls Tall kneeling mixed grip curls ........ Rest 2min 200 Alt Vups B: Metcon (No Measure) ShouldersTime remaining 10/10 SA DB Half kneeling press (:03sec negative) 10/10 DB Arnold press 15 Small plates (A, Y, W)
July 7, 2022 - No Comments! 7/7/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality:30sec Machine 10 Ring V-Outs :30sec Machine 10 Alt V-Ups :30sec Machine 2/2 Turkish Get-Up B: Metcon (No Measure) 24:00 EMOM min 1: 15/12 Cal Row or Ski or 11/8 cal Bike min 2: 25m DB Farmers Carry (R+60/40, Rx 50/30) min 3: 21/15 cal row or ski or 15/11 Cal Bike min 4: 25m Sandbag Carry (R+150/100, Rx 75/50) min 5: 15/12 Cal Row or Ski or 11/8 cal Bike min 6: Rest C: Metcon (No Measure) Core finisherPike Ups (core) 3,6,9,12,15,12,9,6,3sec R: minimal rest between sets and complete each set unbroken
July 6, 2022 - No Comments! 7/6/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality10 Alternating Box Step-Ups 10 Barbell Goodmornings 10 Behind the Neck Strict Press 50/50ft Bottoms Up KB Waiters Walk B: Push press/Push jerk Every 2:00 for 10:00 Push Press + Push Jerk 5 Sets x (3+3) @ 70-75% of Push Press *Record heaviest set C: Metcon (AMRAP - Rounds and Reps) 12:00 AMRAP 7 Strict Handstand Push-Ups 9 Plate Ground to Overhead (R+45/35, Rx25/15) 15 Box Jump Overs (R+24/20, Rx20/16″) 9 Deadlifts (R+205/145, Rx155/115) Goal: ~2:00/Round 6 Rounds
July 5, 2022 - No Comments! 7/5/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Bench Press (Static hold for :12-:15sec) With a partner - static hold at 105% of 1RM Rest for :30sec b/t sets B: Bench Press (EMOM 10) 3 reps at 82-85% C: Metcon (No Measure) Back - time cap 20min1. 4x10 Pendlay rows 2. 4x10 Sumo high pull 3. 4x10 DB pull over 4. 4x10 T row D: Metcon (No Measure) CorePartner medball toss 20 reps
July 5, 2022 - No Comments! 7/5/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality1:00 Cardio Choice 20 Superman Swimmer Kicks 10 Cossack Squats :30sec Wall Sit 10sec Chin Over Bar Hold B: Metcon (4 Rounds for time) Every 5:00 for 20:00 400m Run (sub 40/32 Cal Bike) 10 Burpee Pull-Ups 25m Dual DB Suitcase Lunges (R+50/35, Rx 40/25) (12.5 down and 12.5 back) Goal: 3:30-4:00/Round Cap: 4:30/Round C: Metcon (No Measure) Accessories - 3 sets10/10 Single Arm Tripod Row 10 Goblet Cyclist Squats
July 4, 2022 - No Comments! 7/4/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 12 EMOMmin 1: Row or Ski Easy min 2: :30 Hollow Rocks min 3: :30sec Double Unders Practice + :20sec Reverse Plank Bridge min 4: 3 Inchworm Push-Ups + 5/5 Worlds Greatest Stretch B: Warm-up (No Measure) Barbell Primer3 Sets x (Power Clean + Front Squat + Push Press) 3 Sets x (Power Clean + Thruster) 3 Squat Clean Thrusters up to working weight C: Metcon (Time) Born On The 4th Of July1776 Meter Row or Ski Buy-In ----- 7 Rounds 4 Squat Clean Thrusters (R+135/95, Rx 115/75) 56 Double Unders (sub 112 singles) 13 Toe to Bar Time Domain: 22:00-30:00 Time Cap: 35:00 By the numbers: 1776 Year of Independence 7 Month (July) 4 Day of the Month 56 Original Signers 13 Original States
July 3, 2022 - No Comments! 7/3/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Landmines - time cap 40min4 Rds - each movement 10 reps 1. RDL 2. Front squat to press 3. One leg offset RDL 4. Rotational DL 5. Squat with rotational twist (outside SA) 6. Step over lunges (inside SA) 7. Half kneeling SA press 8. Bent over row 9. Hip rotations (pivot feet) 10. T row B: Metcon (No Measure) Landmines - CoreTabata 1. Weighted flutter kicks 2. Russian twist
July 2, 2022 - No Comments! 7/2/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 rounds200m Run 8/8 Staggered Stance SA RDL 10 Goblet Cossack Squats 4/4 Single Arm Ring Rows 8 Bar Kip Swings ---- Team KB Race Warm-Up *each team member much touch each KB with each hand Best 2 out 3 between teams! B: Metcon (Time) Hero WOD "T.U.P" 15-12-9-6-3 Reps For Time Power Cleans (Rx 135/95, Scaled 115/75) Pull-Ups Front Squats Pull-Ups Time Domain: 15:00-25:00 Time Cap: 30:00 Partner Version Synchro Barbell Movements Alternate Rounds on Pull-Ups 3 Person Team Version 2 Person Working Synchro for all reps, 1 Person Resting C: Warm-up (No Measure) Mobility if time permits1:00/1:00 Half Kneeling Hamstring Stretch 10 Thoracic Extension with Foam Roller 1:00/1:00 Scorpion Stretch 1:00/1:00 Low Dragon Stretch
July 1, 2022 - No Comments! 7/1/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds1:00 Row Ski or Bike 10 Air Squats 2 Wall Walks + 15sec Nose to Wall Handstand Hold 8/8 SA DB Upright Row 8/8 SA DB Strict Press B: Metcon (Time) 50 Wall Balls (R+20/14, Rx 16/12) 20 Strict Handstand Push-Ups 80/60 Cal Row or Ski or 55/42 Cal Bike 20 Strict Handstand Push-Ups 50 Alt DB Hang Snatch (R+50/35, Rx 40/25) R: 5:00 50 Wall Balls 30 Push-Ups 80/60 Cal Row or Ski or 55/42 Cal Bike 30 Push-Ups 50 Alt DB Hang Snatch Time Domain: Each Set 8:00-12:00 Total Time: 21:00-29:00 Time Cap: 30:00 C: Warm-up (No Measure) Mobility if time permits:30/:30 Scorpion Stretch 1:00/1:00 Elevated Pigeon Stretch :30sec/:30sec KB Calf Smash 1:00/1:00 Half Kneeling Hamstring Stretch 1:00 Childs Pose 1:00 Cobra Pose