18May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
5 Inchworm Push-Ups
10 Mountain Climber Lunge to Stretch
15 Air Squats
B: Metcon (1 Rounds for time)
Body weight conditioning
Every 20:00 for 40:00
1 Mile Run (SUB 120/84 cal Bike)
100ft Walking Lunge
50/40 Push-Ups
100ft Walking Lunge
500/425m Row
*100ft =wall ball wall to grown strong wall and back
*R+: Wear a 20/14lbs vest
D: Metcon (No Measure)
Mobility
1:00/1:00 Couch Stretch
2:00 Childs Pose
17May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
12 Seated behind the neck military press
10 DB Pull overs
12 DB Arnold press
10 BB Front delt raises
10 DB Rear delt raises
B: Metcon (No Measure)
Arms
3 Rounds
15 BB Reverse curls
15 DB Seated Zottman curls
Immediately into...
3 Rounds
15 Bench dips
15 BB skull crushers
17May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets
20 Banded Pull-Aparts
10 V-Outs
8/8 Single Leg Crossbody RDLs
:30sec Weighted Wall Sit
B: Metcon (No Measure)
Plyometric
On a 10:00 Clock
5 Sets
5 Dumbbell Rhythm Squat Jumps + 3 Reactive PVC Stick Jump Overs
R: 1:15-1:30 b/s
C: Pwr Cln + Sq Cln (1+1)
12:00 EMOM
Power Clean + Squat Clean
1+1, starting @ 60-70% of 1RM Clean
*Record heaviest set
D: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
3 Burpee Ring Muscle-Ups
3 Cleans (R+ 225/155, Rx 165/125)
*can be power or squat
Goal ~6 Rounds
16May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cardio Choice
25ft/25ft Lateral Band Walk
25ft/25ft Monster Walk Forward/Back
:30sec Supine Grip Dead-Hang
20 Alt V-Ups
B: Back Squat
Every 3:00 for 12:00
5 Reps @ 80%+
*Record heaviest 5rep
C: Metcon (Time)
3 Rounds for Time
60 Double Unders (sub 120 single unders)
30 Wall Balls (R+20/14, Rx 16/12)
15 Toe to Bar
Goal: 7:00-11:00
Time Cap: 12:00
15May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
10 Burpee Deadlift (50/35)
15 DB Floor Press
20 Renegade Rows
Immediately into..
3 Rounds
10/side Half kneeling DB shoulder press (:03sec eccentric each rep)
10/side Tall kneeling DB push press
*Same DB weight as above*
B: Metcon (No Measure)
10-9-8-7-6-5-4-3-2-1
Toes to bar/Knees to elbows
**After each set 15 cal row/ski or 12 cal bike** Calories are the same for male or female
14May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
6 Inchworm Push-Ups
20 Plate Toe Taps
10 Mountain Climber Lunge to Stretch
10 Alternating Jumping Lunges
B: Warm-up (No Measure)
WOD primer - 3 sets
15 Double Unders
3 Burpees
10sec Bike Sprint
R: 60sec b/s
C: Metcon (4 Rounds for time)
Every 6:00 for 24:00
30 Double Unders
15 Burpees
29/21 cal Row or Ski or 20/15 Cal Bike
*Each Round as a Sprint
D: Warm-up (No Measure)
Accessories
5 Sets x 25m Sandbag Carry
R: as needed for heavy unbroken sets
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Accumulate 3:00 Dead-Hang