September 11, 2022 - No Comments! 9/11/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Buy-In: 500m run + 150 abmat sit-ups (time cap 8min) **If you finish early - rest** ----- AMRAP 25 2-4-6-8-10..... DB Deadlift (50/35) Hand release push-ups Russian KB swings (53/35) ***After each full round = 100m run***
September 10, 2022 - No Comments! 9/10/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard
September 9, 2022 - No Comments! 9/9/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality1:00 Cardio of Choice 10 Goblet Cossack Squats 10 Russian KBS 50ft Burpee Broad Jumps 10 Ice Skater Jumps B: Box Back Squats (Weight) Box Squat 12:00 EMOM Min 1-6: 5 Reps @ 60-65% Min 7-12: 5 Reps @ 65-70% 20/16" Box **TWO spotters** C: Metcon (Time) "Night Time is the Right Time" 1-2-3-4-5 Wall Walks 5-4-3-2-1 Squat Cleans (R+185/125, Rx155/105) Time Domain 4:00-7:00 Time Cap: 9:00 D: Metcon (Time) Friday finisher100 V-Ups *Every Break Perform 30sec Plank Hold
September 8, 2022 - No Comments! 9/8/2022 HomeGrown AthletX - Legends View Public Whiteboard A: Warm-up (No Measure) A. Warm Up 1,000m Row Erg B. CARs/Breathing technique B: Metcon (AMRAP - Rounds and Reps) AMRAP 20 Buy-in 250m-Weighted walk-DB or KB 25 Box Step Overs 21 DB HPC 19 Banded Face Pulls 15 Air Squats 11 Knees to chest 7 Push Ups (floor or box)
September 8, 2022 - No Comments! 9/8/2022 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 work - 2 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 @ 2k Pace :30sec @ 5k Pace C: Metcon (Time) "Unchain My Heart" 1500m Row 2:00 Rest 1000m Run (sub 75/50 cal bike) 2:00 Rest 1500m Row 2:00 Rest 400m Run (sub 30/21 cal bike) 2:00 Rest 1000m Row (sub 75/50 cal bike) 2:00 Rest 400m Run (sub 30/21 cal bike) Time cap 35min D: Metcon (Time) Finisher/Accessories - time cap 10min25/20 Deficit DB Push-Up 25m Farmers Carry (R+50/35, Rx 40/25) (12.5m down, 12.5m back) 20/15 Deficit DB Push-Up 25m Farmers Carry 15/10 Deficit DB Push-Up 25m Farmers Carry 10/5 Deficit DB Push-Up 25m Farmers Carry
September 8, 2022 - No Comments! 9/8/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 10-9-8-7-6-5-4-3-2-1 Renegade rows + Devil press (push-up/row/row/devil press) = 1 rep **Choose challenging weight** B/T sets = 15 Vups Grip strength: Every 1:30 for 3 to 4 rounds min 1: Static hold - from rig min 2: Heavy farmers carry 50 feet min 3: Dead hang on rig min 4: Rest
September 7, 2022 - No Comments! 9/7/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality6 Inchworm Push-Ups 8 Ring Rows 8 Ring V-Outs 12 Hollow Rocks 12 Arch Rocks 8/8 Staggered Stance Dual DB RDL B: Ring MU progression skill work -Top of Dip Support -Lower to Bottom of Dip -Bottom of Dip Hold C: Metcon (No Measure) "That Lucky Old Sun" 24:00 EMOM min 1: 5/4 Ring Muscle-Ups min 2: 18 GHD Sit-Ups min 3: 12 Deadlifts (R+ 225/155, Rx 165/125) min 4: Rest SUB MU=8 Strict Pull-Ups + 8 Ring Dips or 8 Ring Rows + 8 Push-Ups *Record in notes R+/Rx D: Metcon (No Measure) Accessories if time permits3-4 sets for quality 10/10 Single Leg Hip Extensions 3-5 Eccentric Pull-Ups (5sec) 10 Weighed Russian Twists (over and back = 1 rep)
September 6, 2022 - No Comments! 9/6/2022 HomeGrown AthletX - HGX-FIT for Teens View Public Whiteboard A: Metcon (AMRAP - Rounds and Reps) Partner WOD30:00 AMRAP 75 Alt DB Snatch 75 Single DB Step-Overs 75 Wall Balls
September 6, 2022 - No Comments! 9/6/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) DB tempo10 sets 10 DB decline bench press (right) 10 DB decline bench press (left) 10 DB strict seated shoulder press (right) 10 DB strict seated shoulder press (left) 20 banded tricep ext (behind the head) -------- 4 supersets: 20 Alt DB bicep curls (wall sit) 12 DB tricep kickbacks
September 6, 2022 - No Comments! 9/6/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds for quality10-15 Banded Goodmornings 25ft Low Crawling Lunge 8/8 Single Leg KB RDL 10 Lateral Box Crossover Step-Overs :30sec Wall Sit B: Front Squat 10:00 EMOM 1 Paused Front Squat (2sec) *Start @ 70% and increase to max for day *Record heaviest pause FSQ C: Metcon (AMRAP - Rounds and Reps) "I've Got News For You" 12:00 AMRAP 20 Alt DB Snatch (R+50/35, Rx 40/25) 20 Single DB Step-Overs (R+24/20, Rx20/16″) 20 Wall Balls (R+20/14, Rx 16/12) Goal: ~3+ Rounds
