08Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Deadlift: 10-8-6-4-2 (Time Cap 30min)
Then 3x5 at 80% of heavy 2
***NO TNG
REST 3min
AMRAP 15
15 KB Russian Swings
15 KB Sumo Deadlift High Pull
15 KB Goblet Squats
15 KB Cyclist Squats
07Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
:50s Each with :10s transition
Easy Row Bike or Ski
Easy Single Unders
PVC Pass Throughs
Moderate Row Bike or Ski
Quick Single Unders
PVC Straight Leg Swings (:25s Each leg)
Faster Row Bike or Ski
High Knees Single Unders
PVC Overhead Squats
B: Metcon (3 Rounds for reps)
3 Rounds
9 Strict Pull-Ups
18 Hollow Rocks
27 AbMat Sit-Ups
*10min time cap
*Home Sub heavy bent over rows
C: Metcon (Time)
85/57 Cal Row/Ski or 60/40 Cal Bike
50 Single Arm DB Hang CJ (R+50/35, Rx 40/25)
400m DB Run
30 C2B Pull ups
400m DB Run
50 Single Arm DB Hang CJ
85/57 Cal Row/Ski or 60/40 Cal Bike
*Stimulus: 20-30min
*For the single arm hang clean and jerk, you will Swing the DB b/t the legs like a Kettlebell, Push press or push jerk the weight overhead
*Switch arms however you see fit (Every 1, 3, 5…)
*Choose a weight that allows you to complete 35+ unbroken reps when fresh
*Home pull-up Sub bent over rows, cal 60 box jump
06Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2min Easy Row
10 Spidermans
10 alt Mountain Climbers
10 Air Squats
10 Frog Hops
10 alt Box Step-ups
10 Burpees
B: Handstand Hold (5 Rounds)
15/12 Cal Row/Ski or 11/8 cal bike
Accumulate 30-60sec. Handstand Holds on box or freestanding
C: Metcon (3 Rounds for reps)
3 Rounds:
3 Burpee Box Jumps (R+24/20, Rx20/16″)
6 Double Dumbbell Front Squats (R+50/35, Rx 40/25)
9 Double Dumbbell Deadlifts
50/35 Calorie Row Ski or Bike 35/18
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Double Dumbbell Deadlifts
50/35 Calorie Row Ski or Bike 35/18
3 Rounds:
3 Burpee Box Jumps
6 Double Dumbbell Front Squats
9 Double Dumbbell Deadlifts
*You’ll complete all three rounds of 3-6-9 before advancing to the rower ski or bike
*burpee box jumps Stand to full extension at the top of each rep
*35min time cap
*Home Cal sub 100 step ups
06Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Shoulder Stability
EMOM 18
BB Overhead Fwd Lunges
KB Single Arm Bottoms Up Press (Hold for :20 to :30s), If you can hold for over :30s, go up in weight
BB Z Press (On the Floor – legs straight)
Back/Arms
EMOM 16
Chin-Ups (Supinated Grip)
BB Reverse Curls
DB Bent Over Rows (10 per side)
BB Bicep Curls
05Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
With empty BB
10 Glute Bridges
10 Good Mornings
10 Back Squats
10 Single Leg Glute Bridges each side
10 Strict Press
10 Glute Bridge Walkouts
10 Romanian Deadlifts
10 Front Squats
B: Not for Time
1:30 Light Row Ski or Bike, 25% Max Bar MU ( sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)
1:30 Light Row Ski or Bike, 35% Max Bar MU
1:30 Light Row Ski or Bike, 45% Max Bar MU
2:00 Light Row Ski or Bike, 25% Max Bar MU
2:00 Light Row Ski or Bike, 35% Max Bar MU
2:00 Light Row Ski or Bike, 45% Max Bar MU
*Home Row ski bike sub jump rope the same times above
C: Metcon (Weight)
"Big Clean Complex"
6 Sets:
3-Position Squat Clean
Push Press
3-Position Squat Clean
Push Jerk
3-Position Squat Clean
Split Jerk
*This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength
*The full complex is designed to be completed without putting the barbell down
*We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock:
Set 1: On the 0:00
Set 2: On the 5:00
Set 3: On the 10:00
Set 4: On the 15:00
Set 5: On the 20:00
Set 6: On the 25:00
*The goal is to climb in weight with each set as we build to a heavy complex for the day
*With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk
*Your final score is the heaviest complex successfully completed unbroken
*The complex flows as follows:
High Hang Squat Clean (Pockets)
Hang Squat Clean (Above the Knee)
Squat Clean (Floor)
Push Press
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Push Jerk
High Hang Squat Clean
Hang Squat Clean
Squat Clean
Split Jerk
04Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
Kettlebell/DB: 7rds (time cap 25min)
10 x KB Pushup + Pushup + Jump Squat
10 x Cyclist Squats
10 x Front Rack Lunge
10 x Kneeling Clean and Shoulder Press
REST 2min
Core: 5 Rounds
20 x Russian Twists
20 x Hollow Rock
20 x Vups/Knee-Ups
1min Plank
1min Side Plank Hops (side to side)