18Aug
HomeGrown AthletX - Legends
A: Warm-up (No Measure)
CARS-Neck, Scapular, Shoulder, Thoracic and Hip
B: Metcon (No Measure)
EMOM 10
Dual Dumbbell S2OH
C: Metcon (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)
400m Row/Erg
18Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
:30sec Machine
8 Scap Pull-Ups
10 Ring V-Outs
10 Alt V-Ups
2/2 Turkish Get-Up
B: Metcon (5 Rounds for time)
"Bank Roll"
Every 6:00 for 30:00
2 Rounds
8/6 Strict Pull-Ups
12 Renegade Rows (R+50/35, Rx 40/25)
16 Wall Balls (R+20/14, Rx 16/12)
Goal: ~4:00 for each 2 round segment
C: Metcon (No Measure)
Accessories - if time permits
3 sets for quality
10/10 Single Arm Upright Rows
10 Dual DB Hammer Curls
10-15 Dual DB Chest flys
18Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
100-75-50-75-100
DU's or singles
----
50-40-30-40-50
Cal row
----
40-30-20-30-40
Vups
----
20-15-10-15-20
DB's thursters (50/35)
***1 round = 100 DU, 50 cal row, 40 Vups, 20 DB thruster***
17Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds
10 Knee Hug +Lunge and Twist
8/8 SL SA Crossbody RDL
:15/:15 Single Leg RDL Iso hold
:20sec Tuck L-Hang
:40sec Forearm Plank
B: Romanian DeadLift (RDL) (12min cap)
5 Sets
6 Romanian Deadlift 31x1 Tempo
:30/:30 Paloff Press Hold
Choice on Load and Tension
R: as needed b/s
C: Metcon (AMRAP - Rounds and Reps)
"Loose Change"
10:00 AMRAP
3-6-9-12-15...
Deadlift (R+ 225/155, Rx 165/125)
Toe to Bar
@ 2:00, 4:00, 6:00, 8:00 Complete 30sec Handstand Hold (Wall Supported)
Goal: Round of 18+
D: Metcon (No Measure)
Mobility if time permits
:30/:30 Scorpion Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00 Childs Pose
1:00 Cobra Pose
16Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
200m Run
25ft Low Crawling Lunge
6/6 KB Halos
7/7 KB Windmill
50/50ft SA Bottoms Up KB Waiters Walk
B: Overhead Squat
Every 2:00 for for 10:00
3 Overhead Squats
*starting @ 70% of 1RM
*Record heaviest 3 reps
C: Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
SUB 27/22 Cal Bike
SUB 75/55
Time Domain: 11:00-15:00
Time Cap: 18:00
*Athletes with limited mobility or shoulder impingement sub overhead squats to an overhead reverse lunge or a front squat.
16Aug
HomeGrown AthletX - Legends
A: Warm-up (No Measure)
CARS-Neck, Scapular, Shoulder, Thoracic and Hip
B: Metcon (No Measure)
EMOM 10
Dual Dumbbell Power Clean
C: Metcon (Time)
4 rounds for time
Buy in 400m Row/ Erg
5 Box Step Overs
7 RKBs
9 Ring Rows
12 Push Ups
15 Air Squats