04Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Medball Partner Warm-Up
Complete For Quality
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)
B: Metcon (Time)
"The Deep"
For Time w/Partner
400m Run (A: 27/22 Cal Bike)
*both partners run at the same time
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8 Alternating Rounds (4/each)
6 Dual DB Hang Power Clean and Jerk (Rx50/35, S 40/25)
9 Toe to Bar
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400m Run
*both partners run at the same time
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8 Alternating Rounds (4/each)
6 Dual DB Hang Power Clean and Jerk
9 Toe to Bar
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50 Burpees
RPE: 7-8/10
Primary Objective: All Sets Unbroken and Under 1:00
Secondary Objective: Finish Each Machine in Under 1:30
Time Domain: 20:00-25:00
Time Cap: 30:00
03Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
7:00 AMRAP, For Quality
5/5 World's Greatest Stretch
5 Inchworm to Hollow
10 Cossack Squats
5 Push-Ups w/2 second negative
- then -
Seated Box Jumps
5 x 3
Increasing height each round. Ensure it is an appropriate height for you
B: Ring MU Progression (Ring Muscle-Up Progressions
-Top of Dip Support
-Lower to Bottom of Dip
-Bottom of Dip Hold
-False Grip Muscle Up Ring Row Transition
-Toenail Spot Ring Muscle-Up
-Seated Banded Ring Muscle-Up
-Box Transition Ring Muscle-Up
-)
C: Metcon (AMRAP - Rounds and Reps)
"Starlight"
20:00 AMRAP
3* Ring Muscle-Ups (S: 6 C2B Pull-Ups, A: 6 Banded Strict Pull-Ups)
6 Squat Snatch (Rx135/95, S 115/75)
18 Wall Balls (Rx 20/14, S 16/12)
*increase RMU by 2 reps each round
RPE: 9/10
Primary Objective: Stay with sets of 3+ on Ring Muscle-Ups
Secondary Objective: Make it toRound 11 on Ring Muscle-ups
D: Mobility (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
02Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets, for Quality
1:00 Cardio Choice
15 Banded Goodmornings
:20 Handstand Hold w/weight shi fts
10 Scapular Push-Ups
:30 Plate Toe Taps
B: Handstand Walk (Skills and progression
10-15min)
C: Metcon (Time)
"Hughie"
For Time
300 Double Unders (A: 300 singles)
30 Wall Walks (A:20 Wall Walks)
*Work can be partitioned as desired
Starting @ 0:00 and Every 4:00 Complete 400m Run (A: 250m Run)
Goal :24:00-30:00
Time Cap: 32:00
RPE: 7/10
Primary Objective: Complete 4+ Wall Walks every set
Secondary Objective: Finish the workout with no misses on double unders
D: Midline (No Measure)
5 Minute AMRAP:
10 Alt V-Ups
:20 Hollow Rock
:30 Plank Hold
02Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS/ Warm Up
B. With a partner utilizing a light ball
2 x 10 Chest Pass,
2 x 10 Soccer Pass,
2 x 10 Ball toss and catch over rig
2 x 10 Single Leg lateral ball toss reverse direction at 5 reps
C. WOD AMRAP 20
400M Row
5 RKB’s (pick a challenging Kettlebell)
7 Strict Pull Up (jumping pull ups, ring rows)
9 Upright Rows (moderate weight0
11 Push Ups (elevated box)
400M Row
02Feb
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Lifting complex at 85-88% of 1RM for bench press for all sets
EMOM 2 for 10min
Bench Press + Reverse curls
3+12
5 sets (time cap 10min)
8 DB pullover (heavy)
10 DB Crush grip bicep curls (heavy)
5 sets (time cap 15min)
10 Ring dips or tricep dips (bench)
12 HIndu push-ups
01Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality
1:00 Row
10/10 Banded Clam Shells
8/8 SA KB Deadlifts
10 Goblet Cossack Squat
:30sec KB Dead-Bug
B: Deadlift (Every 2:00 for 10:00
8 @ 60%
7 @ 65% x 2 Sets
6 @ 70%,
6 @ 70%+
*Record set 5 at 6 reps)
C: Metcon (No Measure)
"Kimiko"
16:00 EMOM
min 1: 15/12 Cal Row or Ski 12/9 cal Bike
min 2: 10 Dual DB Step-Overs (Rx50/35, S 40/25)
min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups
min 4: 18 Box Jump Overs (Rx24/20, S 20/16″)
RPE: 8/10
Primary Objective: Complete each movement within 45sec to allow a 15sec transition.
Secondary Objective: Complete all working reps for the day