09Aug
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
1min for each movement
Jumping Jacks
PVC Pass Through
PVC Good Mornings
PCV Shoulder Press
PCV OVHD Squats
Inchworm + push-up
Bird/Dog
Up Dog/Down Dog
B: Metcon (No Measure)
5 Rounds
BUY-IN: 500M Run
10 Man Makers (50/35, 35/20)
20 DB Romanian Deadlift
30 Single Arm DB Snatches (15/Side)
40 DB Front Squats
50 Abmat Situps
CASH-OUT: 500M Run
***Man Maker = Push-up, Single Arm Row, Single Arm Row, Cluster (Sq Cln+Thruster)
08Aug
HomeGrown AthletX - Functional Fitness
A.: Warm-up (No Measure)
2 Rounds
30 single under
10 Single arm DB DL (10 each side)
10 Single arm DB Press
10 Scorpions
10 Up dog down dog
5 Alt DB Snatches
B. : Metcon (4 Rounds for reps)
EMOM x 4 Rounds
Min 1: 15-20 Toes to DBs
Min 2: 8-10 Devil Presses (R+50/35, Rx40/25)
Min 3: 40-50 Double unders (Scale 80-100 Single unders)
Min 4: 8-10 DB Overhead Reverse lunge (each side)
Min 5: Rest
07Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Pigeon stretch: 1 min Each Side
Child's Pose on Kettlebell: 1 min
B: Warm-up (No Measure)
Coaches Warm-up
C: Metcon (Time)
5 Rounds
20 Kettlebell Swings (R+70/53, Rx 53/44)
35 AbMat Sit-ups
500m Run
* The intended time range for this triplet is between 20-30 minutes - This works out to a round every 4-6 minutes. Have Fun!
06Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Front Squat Hold: 1 Minute
B: Warm-up (No Measure)
30 Seconds:
Glute Bridges
Front Plank
Single Leg Glute Bridges (Right)
Single Leg Glute Bridges (Left)
Alternating Bird Dogs
Front Plank to Push-up Plank
Scap Pull-ups
C: Metcon (3 Rounds for reps)
AMRAP 5:
500 Meter Run
1 Round of "Cindy with DB renagade rows"
Max Squat Cleans (R+135/95, Rx 115/75)
Rest 3 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of "Cindy with DB renagade rows"
Max Squat Cleans (R+155/105, Rx125/85)
Rest 3 Minutes
AMRAP 5:
250 Meter Run
3 Rounds of "Cindy with DB renagade rows"
Max Squat Cleans (R+185/125, Rx155/105)
*Alternating between 5 min on and 3 min off in these fast paced intervals
*After completing the listed running distance and rounds of "Cindy with DB renagade rows", you’ll complete max squat cleans in the time remaining
*With rest built in, the goal is to move quickly and rest as little as possible during the work window
*Adjust the volume or movements as needed to give yourself at least 1 min on the barbell each round
*Your score for each round will be total squat cleans completed
*To complete the weights R+ as listed, we recommend having a max squat clean of at least 225/155
*1 Round of "Cindy with DB renagade rows:
6 DB renagade rows (R+50/35, Rx 40/25)
10 Push-ups
15 Air Squats
*With short time windows to work within, choose rep numbers or variations for the upper body movements that you see yourself being able to complete unbroken sets.
06Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 GIANT SETS
15-13-11-9
DB Romanian Deadlift (70/45, 60/35)
DB Floor Press (70/45, 60/35)
***REST 2MIN BETWEEN SETS
Straight into - ARMS
***Unbroken - Do Not Drop BB***
20 BB Reverse Curls
20 BB Shoulder 2 Overhead
Rest 30seconds
20 BB Bicep Curls
20 Behind The Head Tricep Extensions
REPEAT 3X
Remaining Time: 100 VUPS
05Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Child's Pose on Box: 40 Seconds
Front Rack Stretch on Box: 40 Seconds
B: Warm-up (No Measure)
30 Seconds:
Samson stretch
up dog Down Dog
PVC Pass Throughs
Box Step-ups
Push-up to Down Dog
Inchworms to Push-up
C: Metcon (Weight)
Press Complex
2 Push Press + 3 Push Jerks
*Build to heavy complex
Note: Record heaviest complex
D: Metcon (Time)
15-12-9:
Push Press (R+115/75, Rx 95/65)
Dumbbell Box Step Overs (R+50/35, Rx 0/25) (R+24/20, Rx20/16″)
*2 DB hold how ever you want
Directly Into...
15-12-9:
Push Jerks (R+115/75, Rx 95/65)
Box Jump Overs (R+24/20, Rx20/16″)
*The intended time range for this workout is between 12-18 minutes