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
22Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Bike
25ft/25ft Lateral Band Walk
25ft/25ft Banded Monster Walk
10/10 Single Leg Glute Bridges
10 Bootstrap Squats
B: Back Squat
Every 2:30 for 10:00
Set 1: 6 Reps @ 65%
Set 2: 6 Reps @ 70%
Set 3: 6 Reps @ 70%
Set 4: 6 Reps @ 75%
*Record set 4
C: Metcon (Time)
12/10 Cal Row or Ski or 10/7 cal Bike
20 Strict Pull-Ups
40 Wall Balls (R+20/14, Rx 16/12)
60/48 Cal Row or Ski or 50/35 Cal Bike
40 Wall Balls
20 Strict Pull-Ups
12/10 Cal Row or Ski or 10/7 cal Bike
Time Domain: 10:00-15:00
Time Cap: 15:00
21Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 for quality
:30sec Jump Rope Practice
50/50ft SA Bottoms Up KB Waiters Walk
20 Bear Plank Shoulder Taps
10 Bent Over Trap 3 Raises
B: Metcon (No Measure)
Strict HSPU progression
10:00 Running Clock
5 Sets
3-5 Eccentric Deficit HSPU
R: as needed to hit quality reps
C: Metcon (AMRAP - Rounds and Reps)
2:30 AMRAP, :45sec rest x 4 Sets
8 Toe to Bar
4/4 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)
24 Double Unders
*pick up where you left off
D: Metcon (No Measure)
Accessories - time permitting
4 Sets, For Quality
10 Deficit Parallette Push-Ups
:20sec Ring Support Hold
:30sec Hollow Hold
21Jun
HomeGrown AthletX - HGX-FIT
A: Bench Press (EMOM 10)
3 reps at 70%
B: Metcon (No Measure)
3 Sets:
8 BB shrugs (heavy) off the rig
10 BB Bent over rows
12 DB seated arnold press
12 BB skull crushers
10 DB Zottman curls
20Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
4 rounds for quality
:45sec Row
10 Alternating SA KBS
8 Alternating Curtsy Lunges
6 Inchworm Push-Ups
:20sec Reverse Plank
B: Warm-up (No Measure)
BB primer
2-3 Sets
4 Hang Muscle Snatch
3 Snatch Grip Push Press
2 Overhead Squat
2 Snatch Balance
C: Snatch
Every 2:00 for 12:00
Set 1: 5 Reps @ 65%
Set 2: 4 Reps @ 70%
Set 3: 3 Reps @ 75%
Set 4: 5 Reps @ 65%+
Set 5: 4 Reps @ 70%+
Set 6: 3 Reps @ 75%+
% are of full snatch. These are rough estimates for % and athletes can adjust by feel.
*Record set 6*
D: Snatch Pull
3 Reps @ 90% x 2 Sets
3 Reps @ 95% x 2 Sets
E: Metcon (Time)
5 Rounds
15 American KBS (R+53/35, Rx44/26)
15 Burpees
Time Domain: 6:00-8:00
Time Cap: 10:00
19Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Sets
15 DB shoulder 2 ovhd
20 box jump overs
100 DU's/200 singles
20 box jump overs
15 DB shoulder 2 ovhd
**Rest 3min**
B: Metcon (No Measure)
Core - 5 sets
Time remaining
50 Weighted russian twist
30 Hollow rock