07Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Sets, For Quality:
:30 Second Wall Sit Hold
10 Sumo Squats
5 Inchworm Push-Ups
10 Lu Raises , Light Load
:30 Second Barbell Glute Bridge Hold , 45/35lb (20/15kg)
AA: Warm-up (No Measure)
Primer
2 Sets, For Quality:
10 Snatch Grip Deadlift @45/35lb (20/15kg)
5 Snatch High Pulls
5 Muscle Snatches
5 Power Snatches
Rest 1:00 minute between sets
B: Weightlifitng complex (Weight)
Every 2:00 minutes, 6 Sets, Complete the following:
1 High Hang Sq Snatch
1 Hang Sq Snatch
Rest 20 seconds
1 Sq Snatch
-Starting @ 60% of your 1rm Snatch and increasing the load each set. Reminder, that these reps are Squat Snatches.
Primary Objective: Aim to finish at 80-85% of your 1rm Snatch
Secondary Objective: Speed Under the Barbell.
C: Metcon (5 Rounds for reps)
"Sick Love"
5 Sets, For Reps:
3 minute AMRAP
4 Box Jumps @ (Rx30/24, S 24/20″)
4/4 Single Arm Hang DB Snatches, (Rx70/50, S 60/40)
12 Air Squats
Rest 1:00 minute between sets
Score: Total Reps
Primary Objective: 3 rounds plus each set
Secondary Objective: Total Reps Accumulated
RPE: 8/10
06Jun
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip
B. Dual Dumbbell S2OH-EMOM 10 Dual Dumbbell S2OH
WOD for time
400 Row/ Erg
20 Wall Balls
20 Plate Hops
20 KB Dead Lift (12 or 16kg)
20 Dumbbell Thrusters (Seated on box to stand)
20 Banded Face Pulls (red band)
20 Alternating Lunges
400m Row/Erg
06Jun
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Unilateral movements.
8 sets/arm. 8 reps. Let's get heavy!
Set:
1. DB Bench press or floor press
2. DB Bent over row
3. DB Shoulder to overhead
4. DB pullovers
Arms: Superset 4x
12 BB Drag bicep curls
12 DB Hammer curls
Time remaining: Midline
06Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Cardio Choice
into..
3 Sets, For Quality
8/8 Single Leg Barbell Romanian Deadlifts
8 Behind the Neck Strict Press
10 Barbell Goodmornings
10/10 Banded Clam Shells
10 Dead-Bugs
B: Deadlift (Strength SuperSet
Deadlift + Push Press
Every 3:00 minutes, 4 Sets
Deadlift 2.2.2 reps @ 80%
Rest 10-20 seconds between clusters
*See "BB" for Push Press)
BB: Push Press (5 Push Press @ 75%+ )
C: Metcon (Time)
"Dark Necessities"
For Time
15/10 Strict Pull-Ups
50m Prowler push (RxMen Four 45/ Women Two 45 Plates, S men three 45/women one 45 plate)
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
50m Prowler push
15/10 Strict Ring Dips
400m Run
15/10 Strict Pull-Ups
50m Prowler push
15/10 Strict Ring Dips
Time Domain: 11:00-15:00 minutes
Time Cap: 17:00 minutes
Primary Objective: Complete each set of Strict Pull-Ups, Ring Dips in sub 4:00 minutes
Secondary Objective: Complete each movement in 2 sets or less
Stimulus: Upper Body Push/Pull / Posterior Chain
RPE: 7/10
05Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1:00/1:00 minute Banded Front Rack Stretch
:45/45 Second World's Greatest Stretch
1:00 minute Deep Squat + Thoracic Rotations
Once you have completed the above mobility work, please move into your Specific Warm-up:
2 Sets, For Quality:
90 Second Machine of Choice (Building pace)
100ft (30m) Dual Kettlebell Front Rack Carry, Light Load
5/5 Single Arm Kettlebell Front Squats, Light Load
20 Banded Pull Aparts
B: Front Squat (Every 2:30, 4 Sets
Set 1: 10 Reps @ 60%
Set 2: 10 Reps @ 60%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 70% )
C: Metcon (3 Rounds for reps)
"Can't Stop"
3 Sets, Max Reps
1:00 Max Cals
:30 second Rest
1:00 Max Distance Heavy Object Carry (Sandbag Rx150/100, S 75/50), or Dual Kettlebell Front Rack Carry (Rx53/35, S 44/26))
:30 second Rest
1:00 Max Cals
:30 second Rest
1:00 Max V-Ups
:30 second Rest
Primary Objective: Complete 20/16 Cals on Row/Ski and 20/14 Cals on the Bike
Secondary Objective: Remain unbroken for the entire minute on the carry, while completing 20+ reps on V-Ups
Stimulus: Aerobic Capacity (V02 Max) / Midline Conditioning
RPE: 9/10
04Jun
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
AMRAP 5
5 DB Burpee stand (50/35)
5 DB Hang clean
5 DB Shoulder to ovhd
100' DB farmers carry
*complete set with right, then next set with left*
Rest 2min
AMRAP 7
7 DB RDL
7 DB Hang C&J (from the floor)
100' Plate overhead carry (35/25#)
*complete set with right, then next set with left*
Rest 2min
AMRAP 9
9 DB Crush grip bicep curl
9 DB Devil press
9 DB Bent over rows
*complete set with right, then next set with left*