28Jun
HomeGrown AthletX - HGX-FIT
A: Bench Press (Static hold for :10-:12sec)
With a partner - static hold at 105% of 1RM
Rest for :30sec b/t sets
B: Bench Press (EMOM 10)
3 reps at 75-80%
C: Metcon (No Measure)
Shoulders
3 sets - rest :30sec
1. 10 Seated military press (behind neck)
2. 10 Seated military press (front rack)
3. 10 BB shrugs (heavy)
4. 10 BB sumo high pull
5. 10 DB front to side delt raises
D: Metcon (No Measure)
Core - Time remaining
Partner Medball toss
complete 20 reps - then switch.
27Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12 minute EMOM
min 1: :30sec Alt Cossack Squats
min 2: 10 V-Ups + :10 Hollow Hold
min 3: 4/4 SA Ring Row + :20sec Forearm Plank
min 4: :40sec Wall Sit
B: Back Squat
Every 2:30 for 10:00
6 Reps @ 70%
6 Reps @ 70%
5 Reps @ 75%
5 Reps @ 80%
*Record 5 reps at 80%
C: Metcon (Time)
50-40-30-20-10 Alternating Reverse Lunges
25-20-15-10-5 GHD Sit-Ups (Sub weighted plate sit-ups or V-Up)
5-4-3-2-1 Rope Climb (Sub out pull to stands or single arm supine grip ring rows)
Time Domain: 11:00-15:00
Time Cap: 15:00
26Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Midline - time cap 10min
4rds
100m run
20 Abmat sit-ups
20 Vups
20 Hollow rock
B: Metcon (No Measure)
Grip strength - time cap 20min
3 sets
1min BB static hold (200/155)
100ft DB farmers carry (70/50)
Max effort bar hold
Rest 1:30 b/t sets
C: Metcon (No Measure)
Back - time remaining
3 to 4rds
10 DB renegade rows (push-up/row/push-up/row = 1rep)
10 DB bent over rows (wide grip)
25Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for qualitry
15 Banded Pull Aparts
10 Hollow Body Banded Pull Overs
6/6 KB Halos
6/6 KB Windmill
B: Bar Muscle-ups
Skills and Progression
C: Metcon (Time)
Hero WOD "GIFF"
4 Rounds
800 meter Run, (w/Partner) *holding Med Ball (Rx20/14, scaled 16/12)
24 Power Snatches (Rx75/55, scaled 65/45), Split
4 Bar Muscle-Ups (Each)
4 Turkish Get-Ups (Rx50/35, scaled 40/25)
(Synchro)
*Partner Version
Time Domain: 22:00-30:00
Time Cap: 35:00
D: Warm-up (No Measure)
Mobility if time permits
10/10 Side Lying Thoracic Rotation
10 Thoracic Extension with Foam Roller
1:00/1:00 Scorpion Stretch
:30/:30 Thread the Needle Stretch
24Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
15 Banded Goodmornings
6 Muscle Cleans
6 Front Squats
6 Scapular Push-Ups + 6 Push-Ups
4 High Box Jumps
B: Metcon (2 Rounds for weight)
17:00 EMOM
min 1: 5 Squat Cleans @ 65%
min 2: 6 Bench Press @ 65%
min 3: Rest *adjust loads
min 4: 4 Squat Cleans @ 70%
min 5: 6 Bench Press @ 70%
min 6: Rest *adjust loads
min 7: 3 Squat Cleans 75%
min 8: 6 Bench Press @ 70%
min 9: Rest *adjust loads
min 10: 5 Squat Cleans @ 65%
min 11: 5 Bench Press @ 75%
min 12: Rest *adjust loads
min 13: 4 Squat Cleans @ 70%
min 14: 5 Bench Press @ 75%
min 15: Rest *adjust loads
min 16: 3 Squat Cleans @ 75%
min 17: 5 Bench Press @ 80%
**Only record min 16/17**
C: Metcon (Time)
15-12-9 Deadlifts (R+ 275/185, Rx 225/155)
30-24-18 Push-Ups
Time Domain: 4:00-7:00
Time Cap: 10:00
23Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 set for quality
1:00 Row (:15sec Arms Only, :15sec Body + Arms, :15sec Legs + Body, :15sec Full Body)
10 Dual KB Deadlifts
:40sec Plank
:20/:20 Side Plank
B: Metcon (Time)
3 rounds
25m Dual DB OH Carry (12.5m down & 12.5m back)
200m Row or Ski
50m Dual DB Front Rack Carry (25m down & 25m back)
300m Row or Ski
100m Dual DB Farmers Carry (50m down & 50m back)
400m Row or Ski
Load: (R+50/35, Rx 40/25)
Time Domain: 17:00-22:00
Time Cap: 25:00
C: Metcon (No Measure)
Core finisher - 2 sets
4 Rounds
20sec V-Ups
10sec Rest
20sec Russian Twists
10sec Rest
R: 60sec b/s