January 12, 2023 - No Comments! Legends – Thu, Jan 12 HomeGrown AthletX - Legends Metcon (No Measure) A. CARS/ Warm Up B. Extended Balance/ Variations Legends Aerobic Cindy 25 Minute Time Cap 500m Row/Erg 5 Ring Rows 10 Elevated Push Ups 15 Air Squats Repeat movements for 25 minutes
January 11, 2023 - No Comments! Functional Fitness – Wed, Jan 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 8/ 8 Single KB Staggered Stance RD L 5/5 Goblet Squat Split Squat 2020 Tempo :30 Pause Goblet Squat Ankle Mobility 10 Alt Box Step-Ups 5 Box Jumps B1: Back Squat (On a 20:00 Clock to Complete Pause Back Squat (1sec) + Back Squat 4 Sets 2+2, @ 80%+ R: 2:30 b/s directly into.. ) B2: Front Rack Reverse Lunge (Weight) Front Rack Reverse Lunges 3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM R: as needed b/s C: Metcon (Time) "Iceman" For Time 43/30 Cal Row or Ski or 33/24 Cal Bike 50 American KBS (Rx53/35, S 44/26) 30 Toe to Bar Time Domain: 5:00-7:00 Time Cap: 10:00
January 10, 2023 - No Comments! Legends – Tue, Jan 10 HomeGrown AthletX - Legends Metcon (Time) Discussion: Exercise 3 Time Per Week for 20 to 40 Minute A. CARS/ Warm Up B As A Group RKBs, Dead Stop Swings 3x, Then 3 x5 Swings to Navel WOD For Time 30 Cal Row/Erg 30 Box Burpees 30 Upright Rows (Light Dumbbell) 30 Ring Rows 30 Box Step overs 30 Banded Chest Press 30 Cal Row/Erg Rinse and repeat If energy levels permit, continue
January 10, 2023 - No Comments! Functional Fitness – Tue, Jan 10 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Cardio Choice 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance B: Warm-up (No Measure) Barbell Primer 1-2 Sets 3 Clean Dip Shrug 3 Clean Dip Shrug High Pull 3 High Hang Muscle Clean and Press 3 Push Jerk 3 Hang Power Clean 3 Push Jerk 3 Low Hang Power Clean and Push Jerk C: Weightlifitng complex (Weight) Power Clean + Push Jerk 12:00 EMOM Min 1-2 2 reps @ 65% Min 3-4 2 reps @ 70% Min 5-6 1 rep @ 75% Min 7-8 1 rep @ 80% Min 9-12 1 rep @ 85-90% *Record heaviest complex D: Metcon (AMRAP - Rounds and Reps) "Heat" 8:00 AMRAP 3-6-9-12-15... Burpee Box Jump Overs (Rx24/20, S 20/16″) After Each Set *3 Power Clean and Push Jerk (Rx155/105, S 125/85)
January 10, 2023 - No Comments! HGX-FIT – Tue, Jan 10 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 rounds 12 DBs floor press 50/35# 20 Cal row/ski or 15 bike 10 DB's renegaderows 50/35# 20 Cal row/ski or 15 bike 10 BB bicep curls 75/55# 20 Cal row/ski or 15 bike 10 BB skull crushers 75/55# Time permitting: Core GHD or Weighted sit-ups
January 9, 2023 - No Comments! Functional Fitness – Mon, Jan 9 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Jump Rope Practice 6 /6 Half Kneeling KB Windmi ll 10 Goblet Squats 2 Wall Walks + :10sec Nose to Wall H old :20sec Extended Reverse Plank Bridge B: Accessories (Every 2:00 for 10:00, 5 Sets A1) Max Unbroken Wall Facing Handstand Push-Ups w/1sec Pause at Top A2) 10-15sec Tuck Front Lever ) C: Metcon (AMRAP - Rounds and Reps) "The Saint" Every 1:30 until failure 40 Double Unders (A:80 singles) 10 Wall Balls (Rx 20/14, S 16/12) *add 2 Wall Balls Every Round *if you make it to round 10, its an AMRAP of Wall Balls *score = Rounds completed plus partial reps in the next round.
January 8, 2023 - No Comments! HGX-FIT – Sun, Jan 8 HomeGrown AthletX - HGX-FIT Conditioning (No Measure) 4 rounds (time cap 35min) 20 Burpees 10 DB's Bent over rows 50/35 20 Push-ups 10 DB alt snatch 20 Chin-ups (supinated grip) 10 DB's renegade rows (R+L=2) 20 Vups 10 DB's Sumo DL high pull At the 45:00~ mark. Arms: Tabata (:20sec work/:10sec rest) From the rig - Barbell rows. Alternating from pronate to supinated grip. Pull chest to the bar.
January 7, 2023 - No Comments! Functional Fitness – Sat, Jan 7 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets 2:00 Cardio Choice 10 Deep Lunge Mountain Climbers 8 Russian KBS + 8 American KBS :15 Passive + :15 Active Hang :30 KB Dead-Bug Metcon (Time) "Deep Cover" In Teams of 3 For time: Buy in: 110 Cals Row or Ski or 90 Cals Bike --- 3 Rounds 30 Power Snatch (Rx135/95, S 115/75) 30 Burpee Box Jump Overs (Rx24/20, S 20/16″) --- Cash-Out: 110 Cals Row or Ski or 90 Cals Bike Time Domain: 22:00-30:00 Time Cap: 30:00 **Bike Adjustments** M/M/M Pairs: 90 Cal Echo F/F/F Pairs: 60 Cal Echo F/F/M Pairs: 70 Cal Echo M/M/F Pairs: 80 Cal Echo For Bike Multiply by 1.1
January 6, 2023 - No Comments! Functional Fitness – Fri, Jan 6 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality :60sec Jumping Rope 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance C: Weightlifitng complex (Weight) Hang Squat Clean + TnG Power Clean + Split Jerk Every 2:00 for 12:00 1+1+2, 3 Sets 1+1+1, 3 Sets Weights start @ 65% of Clean and Jerk, increase by feel today to something heavy *Record heaviest complex D: Metcon (AMRAP - Rounds and Reps) "Bring the Noise" 9:00 AMRAP 3 Wall Walks 15 Thrusters (Rx 95/65, S 75/55) 15 Toe to Bar Goal: 4-6 Rounds
January 5, 2023 - No Comments! Functional Fitness – Thu, Jan 5 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Row or 1:00 Shuttle Run 10 Alternating V-Ups 10 KB Sumo Deadlift High Pull :15sec Wall Lean March 6/6 SL Glute Bridge w/pause B: Metcon (4 Rounds for distance) "The Choice is Yours" 4 Sets 4:30 AMRAP 500/425m Row or 30/21Cals Bike 75 Double Unders -Max Shuttle Runs (25/25ft) in Remaining Time R: 2:30 b/s C: Mobility (No Measure) Core/Hip Focused Finisher 8:00 AMRAP 1:00 Forearm Plank 8 /8 Standing Banded Psoas Ma rch 1 0 Glute Bridge w/Adductor Squeez e
