24Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Couch Stretch: 30 Seconds Each Side
Pec Stretch on Wall: 30 Seconds Each Side
B: Warm-up (No Measure)
:50s Each with :10s transition time b/t movements
Easy Row Bike or Ski
Spidermans
Kettlebell Deadlifts (Between Legs)
Moderate Row Bike or Ski
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)
Faster Row Bike or Ski
Frog Hops
Kettlebell Russian swings
*Home Cal Sub = jumping jacks
C: Metcon (No Measure)
5 Rounds
1 Minute Burpees
1 Minute Russian Kettlebell Swings (R+70/53, Rx 53/44)
1 Minute Row Bike Ski Calories
1 Minute Rest
*try 8-15 reps/cals on all movemnts
*Home Sub RKB=DB swing or plate swings
D: Metcon (5 Rounds for time)
Every 2min complete the following x 5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups, R+ 3MU
9 Wallballs, R+12 Wallballs (R+20/14, Rx 16/12)
*Home Subs T2b= v-ups, pull ups=rows, C2B=6 Dips, WB=12 jump sq
*you should have :50s-:30s rest each round
*TAKE THE J HOOK OFF RIG FOR WB
Note: Each round for time
23Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Wrist Stretches on Box :45s
Box Supported Ankle Stretch :45s
Front Rack Stretch on Box :45s
B: Warm-up (No Measure)
:50s Each with :10s transition time b/t movements
Jog in place
Samson stretch + Air Squat
Box Step-ups
Skip in place
Spidermans
Lateral Box Step-Overs
High Knees in place
Push-up to Down Dog
Box Step-ups
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
250m Run, 3 Box Jumps, 3 Power Cleans (R+135/95, Rx 115/75)
250m Run, 6 Box Jumps, 6 Power Cleans
250m Run, 9 Box Jumps, 9 Power Cleans
* Add 3 Box Jumps + 3 Power Cleans Each Round
*try to get into rep 15
*Home run sub 18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps
23Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Drop Sets (INCREASE WEIGHT FROM 7.7.2020 BY 5%)
3 Drop sets, rest 1min and move to the next movement.
Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.
3 Rounds: (Weights used as an example)
10 Dumbbell Row 80#
10 Dumbbell Row 70#
10 Dumbbell Row 60#
Rest 1min
10 Upright Row 100#
10 Upright Row 90#
10 Upright Row 70#
Rest 1min
10 Deficit Straight Leg Deadlift 225#
10 Deficit Straight Leg Deadlift 205#
10 Deficit Straight Leg Deadlift 185#
Rest 2min
Note: Deficit will be 1.5" to 2", Use a plate to stand. NO bouncing or touching floor. Keep load on glutes, hammies and posterior chain. ROM is from standing tall to mid-shin.
22Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Barbell Ankle Stretch: 1 Minute
Table Top Stretch: 1 Minute
B: Warm-up (No Measure)
1min Easy Row bike or ski
:30s PVC Pass Through
:30s Samson Stretch (:15s each side)
1min Moderate Row bike or ski
:30s PVC Lat Stretch
:30s Slow Air Squats
1min Faster Row bike or ski
:30s PVC Overhead Squats
:30s Inchworm to Push-up
*Home Row Bike ski sub = jumpimg jacks
C: Metcon (Weight)
On the 2:00 x 4 Sets
1 Hang Snatch Pull
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Overhead Squat
*work on form
Note: Record heaviest complex
D: Metcon (Time)
*25min Time Cap
1000m Row Ski or Bike 60/42 cal
50 Supine Bar rows
50 Overhead Squats (R+75/55, Rx 65/45)
*The intended time range is between 8-15 minutes
*Home Subs Row=Run 100m or 600 single unders, Supine rows= Pendlay rows
21Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Front Rack Stretch: 30 Seconds each side
Calf Stretch: 30 Seconds each side (on rig )
B: Warm-up (No Measure)
30 Seconds Each:
Lateral Hops Over Barbell
Spidermans
Cossack Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees
C: Clean and Jerk (Complex)
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
Note: Record heaviest complex
D: Metcon (Time)
3 Rounds
15 Hang Squat Cleans (R+115/75, Rx 95/65)
15 Lateral Barbell Burpees
Choose a weight that you are confident in completing with just 1 break during the workout
21Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
UPPERBODY SWOLE WORKOUT
6 Rounds: (Time cap 20min)
8 DB Floor Press (HEAVY)
8 DB Deficit Push-up (Chest hits the floor)
10 Decline Push-up (feet on box or bench)
12-15 Dive Bomber Push-up (inverted V position)
B: Metcon (No Measure)
Arms
1. 5rds
10 DB Hammer Curls (together)
10 DB Tricep Kickbacks (together)
2. 4rds
20 BB Reverse Curls
20 BB Shoulder 2 Overhead
3. 3rds
1 set "21" with BB
21 BB Behind The Neck Tricep Ext
4. Burnout: X2 (Rest :30 seconds/repeat)
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)
AFTER COMPLETION OF #4 – 150 BANDED BICEP CURLS!!!!