30Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
1min each
Barbell Thoracic Opener
Down Dog
B: Warm-up (No Measure)
:50s Each with :10s transition
Easy Row Bike Ski
Samson Stretch
Straight Leg Sit-ups
Moderate Row Bike Ski
Inchworm to Push-ups
Hollow Hold
Faster Row Bike Ski
Front Plank on forearms to Push-up Plank
Arch Hold
C: Metcon (Time)
"Strict JT"
21-15-9:
Strict Handstand Push-ups off box (Sub L-sit DB press)
Strict Ring Dips
Push-ups
*Home Dips Sub bench dips
Note: R+ = Strict HSPU off box and Ring Dips
D: Metcon (Time)
3 Rounds
7 KBS (R+70/53, Rx 53/44)
7 Toes to Bar
7 Push Presses (R+115/75, Rx 95/65)
then
700/500m Row Ski or 40/25 Bike or 500 Run
3 Rounds:
7 KBS
7 Toes to Bar
7 Push Presses
then
700/500m Row Ski or 40/25 Bike or 500 Run
3 Rounds:
7 KBS
7 Toes to Bar
7 Push Presses
*The intended time range for this workout is between 15-20 minutes
*Home T2B Sub V-ups, KBS =DB swings
30Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
WE ARE GOING HEAVIER!!!
UPPERBODY SWOLE WORKOUT
PART A)
6 Rounds: (Time cap 28min)
6 DB Floor Press (HEAVY)
8 DB Deficit Push-up (Chest hits the floor)
10 Single DB Behind Head Tricep Ext
12 Plate(s) Lateral Delt Raises (Using a pair 15#, 10#, 5#)
Rest 1min = Knees to Elbows (High Bar)
PART B) Biceps: 3 Rounds
8 Barbell Curls
10 DB Inside Curls (Alternate)
12 DB Hammer Curls (Together)
After 3 Rds – Immediately……..
Burnout: X2
10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)
10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)
10 DB Bicep Curls (Together)
Rest :30 seconds and REPEAT
29Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
1 min each
Warrior Squats
PVC Sotts Press
B: 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
C: Hang Snatch
Hang Sq Snatch [On the 0:00]
On the 2:00 x 4 Sets:
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Overhead Squat
Snatch [On the 8:00]
On the Minute x 10:
1 Hang Squat Snatch
*Build to a Heavy for the day.
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
1000m Run
100 Double Unders (Sub 200 single unders)
Time Remaining:
Max Power Snatches (R+115/75, Rx 95/65)
*You can expect to have about 3-4 minutes for max power snatches.
28Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Band Hamstring Stretch: 50s Each Side
Band Cross Body Stretch: 50s Eaah Side
B: Warm-up (No Measure)
Coaches Warm up
C: Metcon (Time)
500 Meter Run
15-12-9:
Front Squats (R+95/65, Rx 75/55)
Chest to Bar Pull-ups
500 Meter Run
15-12-9:
Thrusters
Pull-ups
*20min time cap
*Home pull up sub rows
D: Metcon (No Measure)
[On the 0:00]
40/30 Cal Row Ski or Cals 28/21 Bike
20 Lateral Burpees Over the Rower or Hurdle
*Home Cal Sub 150DU or 300 single unders
[On the 5:00 & 9:00]
30/24 Calorie Row Ski 21/17 cals Bike
15 Lateral Burpees Over Rower or Hurdle
*Home Cal Sub 100DU or 200 single unders
[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row Ski or 14/11 cals Bike
10 Lateral Burpees Over the Rower or Hurdle
*Home Cal Sub 50DU or 100 single unders
28Jul
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
Bands
B: Metcon (No Measure)
Legs: AMRAP 15:
15 x DL (RDL) mid-shin level (slight bend at knee)
15 x Hack Squats (pull the shoulders back – quad dominate)
15 x Box Jumps (24/20)
Back: 4 movements. Complete 5 x 8 before moving to next position
DB Single Arm Rows - 5 x 8 (pull towards waist)
BB Wide grip Bent Over Rows at 45 degree angle – 5 x 8 (pull towards lower chest)
BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 5 x 8 (pull towards lower abs)
DB Bent Over Reverse Flys – 5 x 8
Core: Remaining time
27Jul
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
1 Minute Each:
Easy Row Bike or Ski
Side Planks (:30s Each)
Single Leg Glute Bridges (:30s Each)
Moderate Row Bike or Ski
30 Seconds Each:
Glute Bridges
Front Plank
Glute Bridge Walkouts
*Home Sub Row Bike Ski = high knees
B: Hang Clean ( On the 2:00 x 4 Sets:)
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Squat Clean
2 Split Jerks
Record heaviest successful complex
C: Metcon (1 Rounds for time)
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (R+185/135, Rx155/115)
21/15 Cal Row Ski or 15/12 Cal Bike
*To get the right stimulus, each round should take less than 4 minutes to complete
*Your score is the slowest of the 5 rounds
*Home Cal Sub 42 box jumps or step ups
*Home Cal sub 100 mt climbers