September 18, 2022 - No Comments! 9/18/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 40-40-40-40-40-40 Double unders ---- 4/4-8/8-12/12-16/16-20/20-24/24 Hang DB SA Sumo high pull ---- 4/4-8/8-12/12-16/16-20/20-24/24 DB SA bench press ---- Core: time remaining - AMRAP 50 ankle touches 50 weighted straight leg sit-ups
September 17, 2022 - No Comments! 9/17/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 rounds1:00 Bike 200m Run :15 Passive Hang + 15 Active Hang 15 Banded Face Pulls :20sec Tuck Bar Hold Hang B: Bar MU progressions (Skills and drills) C: Metcon (Time) "Mighty Mighty Titans" 90 Cal Bike (SUB Row 112 cals) 1600m Run 90 Pull-Ups 60 Cal Bike (SUB Row 75 cals) 1200m Run 60 Chest to Bar Pull-Ups 30 Cal Bike (SUB Row 38 cals) 800m Run 30 Bar Muscle-Ups (SUB banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up) *Run will be done in 200m segments relay style with partner In either 2 person or 3 person teams If a 3 person team, work is split 3 ways, but you will have 2 of the partners run the 200m together and the other partner run solo. 30:00-40:00 40:00 Time Cap
September 16, 2022 - No Comments! 9/16/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds for quality1:00 Cardio Choice 25ft Low Crawling Lunge 6/6 KB Halos 7/7 KB Windmill 50/50ft SA Bottoms Up KB Waiters Walk B: Push Press 12:00 EMOM min 1-6: 5 Reps @ 60% min 7-12: 3 Reps @ 70% *Record heaviest 3reps* C: Metcon (AMRAP - Rounds and Reps) DB complex"Strong Side" 7:00 AMRAP 1-2-3-4-5-6-7.... Deficit DB Push-Ups Dual DB Burpee Deadlift Dual DB Hang Muscle Snatch Dual DB Thrusters Load: (R+50/35, Rx 40/25) D: Metcon (No Measure) Friday finisher5 Sets 10 Ring Bicep Curls 10 Ring Tricep Extensions :30sec Plate Steering Wheels R: as needed
September 15, 2022 - No Comments! 9/15/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 5 rounds 15 Unbroken bent over rows 10/10 KB Gorilla rows then... 5 rounds 15 Unbroken yates rows 10/10 KB SA rows then... 5 rounds 20 Seated banded lat pulls (green band) 20 Hollow rock position banded lat pull downs (red band) B: Metcon (No Measure) CoreWeighted sit-ups (straight leg) 150 reps (25-15#)
September 15, 2022 - No Comments! 9/15/2022 HomeGrown AthletX - Legends View Public Whiteboard A: Metcon (No Measure) A. Warm up 800m Row/Erg/Bike B. CARS /Balance Extended C. WOD For Time 30-18-12 2 Rounds for time Row Calories Box Step Ups (16", 12", 45# plate Cool down 250m Walk
September 15, 2022 - No Comments! 9/15/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 to 3 sets for quality - time cap 10min:30sec Jump Rope Practice 10 Barbell Goodmornings 5 Back Squats 5 Barbell Squat Jumps 10 Behind the Neck Elbow Punch Throughs Plyometrics (10:00 Cap) 8 Sets x 3 Seated Box to High Box Jump *increasing height B: Metcon (Weight) Clean complex10:00 EMOM min 1: 3 Power Cleans min 2: 2 Hang Squat Clean + 2 Front Squats Load: 70-75% of Power Clean across *Record heaviest load* C: Metcon (AMRAP - Rounds and Reps) "T.C. Williams" 12:00 AMRAP 6 Power Cleans (R+135/95, Rx 115/75) (unbroken) 6/6 Single Dumbbell Step-Ups (R+24/20, Rx20/16″) (1xR+50/35, Rx 40/25) (6 reps on the right foot, then 6 reps on the left foot) 48 Double Unders (SUB 96 singles) Goal: ~1:30/Round, 7+ Rounds
September 14, 2022 - No Comments! 9/14/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 rounds for quality5/5 Worlds Greatest Stretch 8 Bulgarian Ring Rows :30/30 Couch Stretch 10 Alternating V-Ups B: Metcon (No Measure) Row skill work2 Sets -30sec Arms Only Rowing -30sec Body and Arms Only Rowing -30sec Legs and Body Only (straight arms) -:30sec Low Stroke Rate -15sec High Stroke Rate :30sec @ 2k Pace C: Metcon (Time) "Boone" Every 6:00 for 30:00 500m Sprint *Score is slowest 500m Goal: 1:30-1:50 Time cap for each will be 2:00 *SUB 30/21 cal bike or 400m Run D: Warm-up (No Measure) CORE 4 Rounds 10 Hollow Rocks 20 Mountain Climbers -Max Seated Pike UP Hold R: As needed b/s
September 13, 2022 - No Comments! 9/13/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Bench Press (Decline) Find 1RM (10min cap) then... 1x15 at 65% 1x10 at 70% 3x5 at 75% *Record 3x5 ...... Close grip decline bench press 5x10 B: Metcon (No Measure) Bicep - work to a heavy singleBicep curl as you perform a full squat - then to standing ovhd press 10-8-6-4-2-1 **Same stimulus as a preacher curl** Allows for a longer range of motion while placing the biceps in a peak position
September 13, 2022 - No Comments! 9/13/2022 HomeGrown AthletX - Legends View Public Whiteboard A: Metcon (No Measure) A. Warm up 800m walk B. CARS /Balance C. Strength KB Deadlift Focus on form then increase weight D. WOD 20 minutes 10 Ball toss partner over rig 10 Ring row 10 Dumbbell shrugs (heavy) 10 Air Squats 10 Thrusters from box
September 13, 2022 - No Comments! 9/13/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds for quality6 Inchworm Push-Ups 6 Scapular Pull-Ups 4/4 Single Arm Ring Rows 6/6 Single Arm KB Deadlift 8 Goblet Squat B: Deadlift Every 2:00 for 10:00 8 TnG Deadlifts @ 60-65% of 1RM *Record heaviest set* C: Metcon (Time) "Rev" For Time 30 Strict Handstand Push-Ups (SUB box pike or DB strict press) 30/25 Strict Pull-Ups (SUB ring rows or banded pull ups) 20/20 Single Arm DB Hang Clean and Jerk (R+50/35, Rx 40/25) 40 Wall Balls (R+20/14, Rx 16/12) Time Domain: 7:00-11:00 Time Cap: 15:00
