June 18, 2023 - No Comments! HGX-FIT – Sun, Jun 18 HomeGrown AthletX - HGX-FIT Metcon (No Measure) EMOM 10: Midline 1. Abmat sit-ups 2. Russian twists 3. Flutter kicks 4. Scissor kicks 5. Knee tucks 6. Plank (up/up/down/down) 7. Right side plank (pulse) 8. Left side plank (pulse) 9. Vups 10. Hollow rock AMRAP 20 100m run 4 Renegade rows 50/35 2 Devil press 100m run with plate (your choice) 6 Renegade rows 3 Devil press **Each round add 2 Renegade rows and 1 Devil press** ***Alternate 100m run with and without plate***
June 17, 2023 - No Comments! Functional Fitness – Sat, Jun 17 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality 250/200m Row 10 Hollow Rocks 10 Bar Kip Swings 8 Bulgarian Ring Row s 10 Box Shoot Throughs B: Accessories (9:00 EMOM min 1: 2/2 Turkish Get-Ups min 2: :30 Wall Sit (Optional Weighted) min 3: 8/8 Half Kneeling Rotational Ball Slams ) C: Metcon (3 Rounds for reps) "Cigarettes and Whiskey" 3 Rounds (Each) For Max Reps Partner 1: 500/425m Row or Ski 30/21 Cal Bike Partner 2: Max Rep Toe to Bar (A: ab mat sit ups) Rest 3:00 minutes between intervals Score = Partner 1 Toe to Bar vs. Partner 2 Toe to Bar (6 Total Rounds through, alternating partners) Primary Objective: Big Set on Toe to Bar Secondary Objective: Fastest Possible Row Time Midline Conditioning and Power Output RPE: 9/10
June 16, 2023 - No Comments! Functional Fitness – Fri, Jun 16 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality: 5 Inchworm Push-Ups 5/5 Single Leg Kettlebell RDLs, Moderate Load 5/5 Single Arm Overhead Kettlebell Reverse Lunge s, Moderate Load :15/15 Second Single Leg Glute Bridge Hold :30 Second Reverse Plank Bridge Hold B: Weightlifitng complex (Weight) Every 2:30, 5 Sets Clean Pull + Low Hang Power Clean Rest 10 seconds Power Clean + Push Jerk Rest 10 seconds Power Clean + Split Jerk Starting @ 70% of Limiter C: Metcon (2 Rounds for time) "Horses in Heaven" 0:00-10:00 minutes For Time: 10 Lateral Burpees 10 Clean and Jerks @ (Rx135/95, S 115/75) 10 Lateral Burpees 10 Clean and Jerks @ (Rx135/95, S 115/75) 10 Lateral Burpees 5 Clean and Jerks @ (Rx 185/125, S 155/105) 10 Lateral Burpees 5 Clean and Jerks @ (Rx 185/125, S 155/105) @ 10:00 minutes, until 14:00 5 Clean and Jerks @ (Rx 225/155, S 165/125) 10 Lateral Burpees 5 Clean and Jerks @ (Rx 225/155, S 165/125) Score: Time for Each Part Combined 6:00-8:00 minutes for the first part 2:00-3:00 minutes for the second part Time Cap for Second Part 4:00 minutes Primary Objective: Clean and Jerk Cycling Technique and Efficiency Secondary Objective: Lateral Burpees over the Bar Stimulus: Barbell Cycling / Strength Endurance RPE: 7/10
June 15, 2023 - No Comments! HGX-FIT – Thu, Jun 15 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Superset: 6 Rounds 8 Pendlay rows 8 BB Flat bench rows (elevated) Superset: 5 Rounds 10 Yates rows 8 DB SA bent over rows (Heavy) Superset: 8 Rounds "21" 10 Duel DB hammer curls 12 BB drag bicep curls Midline: Time remaining
June 15, 2023 - No Comments! Legends – Thu, Jun 15 HomeGrown AthletX - Legends Metcon (No Measure) A. 800m Walk B. CARs/Warm Up WOD 20 Minute AMRAP 21 Box Step Overs 15 Dumbbell Hang Power Clean 9 Push Ups 6 Banded Face Pulls 3 Air Squats 1 KB Farmers Carry 100m
June 15, 2023 - No Comments! Functional Fitness – Thu, Jun 15 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) Run 500m 10 Deep Lunge Mountain Climbers 10 Air Squats :15 second Dead-Hang + :15 second Active Hang Run 400m 10 Deep Lunge Mountain Climbers 10 Squat Jumps :15 second Dead-Hang + :15 second Active Hang Run 300m 10 Deep Lunge Mountain Climbers 10 Jumping Lunges :15 second Dead-Hang + :15 second Active Hang B: Metcon (3 Rounds for reps) "A Knife and No Coin" 8 Minute AMRAP: 600m Run In remaining time, complete as many rounds as possible: 18 Wall Balls (Rx 20/14, S 16/12) 12 Strict Pull-Ups Rest 3:00 minutes 8 Minute AMRAP: 800m Run In remaining time, complete as many rounds as possible: 15 Wall Balls 9 Strict Pull-Ups Rest 3:00 Minutes 8 Minute AMRAP: 1000m Run In remaining time, complete as many rounds as possible: 12 Wall Balls 6 Strict Pull-Ups Score: Reps Across All Sets Primary Objective: Complete each run @ 5k or Faster pace Secondary Objective: Complete 4+ rounds on each set Stimulus: Lactate Threshold/ Upper Body Push + Pull Muscular Endurance RPE: 7/10 C: Accessories (For Quality: Accumulate the following reps & times: 2:30/2:30 minute Side Plank Hold 60-80 V-Ups 100 Russian Twists (Rx35/25, Rx15/10) plate )
June 14, 2023 - No Comments! Functional Fitness – Wed, Jun 14 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality :30 second Jump Rope Practice 6/ 6 DB Single Leg Crossbody R DL 3111 Tempo 5/5 DB Lateral Lunge 8 DB Curl to Arnold P ress 20 Bear Plank Shoulder Tap s B: Deadlift (Strength Superset: Deadlift + Bench Press Every 3:00 minutes, 5 Sets Deadlift x 2.2.1 @ 80%+ **See "BB" for Bench press** ) BB: Bench Press (Bench Press x 5 @ 75%+ ) C: Metcon (No Measure) "A Thundering" Every 2:00 minutes, 6 Sets, Alternating Stations (3/each) Station 1: 50 Double Unders (A: 100 Singles)+ 5 Wall Walks Station 2: 20 Russian Kettlebell Swings (Rx70/53, S 53/44)+ 15/10 Ring Push-Ups *at parallel Primary Objective: Complete each station in 90 seconds or less Secondary Objective: Remain Unbroken on each movement Stimulus: Hinge Pattern Development / Upper Body Muscular Stamina RPE: 8/10
June 13, 2023 - No Comments! HGX-FIT – Tue, Jun 13 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 rounds: Superset 8 BB Shrugs (heavy) 10 DB Arnold press *Rest 1min b/t rounds* **Time cap 12min** 4 rounds: Superset 10 Dive bombers 12 BB rollouts *Rest 1min b/t rounds* **Time cap 12min** Grip strength 4 rounds: EMOM 16 BB Static hold (215/175) 100' Farmers carry (70/50) Dead hang (rig) Rest
June 13, 2023 - No Comments! Legends – Tue, Jun 13 HomeGrown AthletX - Legends Metcon (Time) A. Walk 800m CARS/Warm Up B 3 x5 Russian Kettlebell Swings TIME TRIAL 1,600M Row/Erg WOD 20 Min AMRAP 100m Dumbbell Farmers Carry 14 Plate Hops 12 Dball Slams 10 Dumbbell power cleans 8 Banded Face Pulls 6 Banded Chest Press 4 Air Squats
June 13, 2023 - No Comments! Functional Fitness – Tue, Jun 13 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 12/9 Calorie Row 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance B: Front Squat (Every 3:00 minutes, 4 Sets Set 1: 12 Reps @ 60% Set 2: 10 Reps @ 67% Set 3: 8 Reps @ 70% Set 4: 8 Reps @ 72% Percentage is based on your 1rm Front Squat. ) C: Primer (No Measure) Workout Primer 2-3 Rounds w/Empty Barbell, building to working weight High Hang Muscle Snatch High Hang Power Snatch Overhead Squat Snatch Balance High Hang Squat Snatch Hang Squat Snatch Into.. 3 Dual Dumbbell Box Step-Overs 5/4 Calorie Row D: Metcon (AMRAP - Rounds and Reps) "Keep the Wolves Close" 16:00 amrap 30/24 Cal Row or Ski 21/17 Cal Bike 20 Hang Squat Snatches, (Rx 95/65, S 75/55) 10 Dual DB Box Step-Overs (Rx50/35, S 40/25) Primary Objective: Complete each round in under 5:00 minutes, (Complete 3+ rounds) Secondary Objective: Complete the Hang Squat Snatches in 3 Sets or less Stimulus: Leg Stamina / Threshold Capacity RPE: 8/10
