15Feb
HomeGrown AthletX - HGX-FIT
A: Bench Press (Incline - 2x 45# plates)
5 x 8 Incline Bench Press (increase each set)
*Record heaviest set
Then...
4 Rounds
12 DB Pull Overs
12 DB Rear Flies
Immediately into...
5 Rounds:
5/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.
**Increase in KB weight**
** Core activation, more specifically obliques**
B: Metcon (No Measure)
BACK
5 Rounds
8 Pendlay Rows
8 Yates Rows (wide grip/supinated)
8 (green/rope) T Rows
**Go heavy**
14Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Cardio Choice
min 2: 8/8 Single Leg Pistol Step-Downs
min 3: 10 KBS + 10 Goblet Squats
min 4: :20/:20 Paloff Press Hold
B: Front Squat
Every 2:30 for 12:30
5 Reps @ 90% of 5RM
3 Reps @ 100% of 5RM
3 Reps
3 Reps
3 Reps
*increase last 3 sets to 3RM.
If weights are feeling heavy this week, please don not increase.
*Record heaviest 3RM
C: Warm-up (No Measure)
WOD Primer
C1: Metcon (Time)
6 Rounds for Time
12 Alt Pistols
6 Power Snatch (R+135/95, Rx 115/75)
Time Domain: 5:00-9:00
Time Cap: 15:00
13Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (3 Rounds for reps)
Open WOD Prep
AMRAP 3
15 Hang Power Cleans (115/75, 75/55)
25 Doubles or 50 Singles
REST 1min
AMRAP 3
12 Shoulder 2 Ovhd
25 Doubles or 50 Singles
REST 1min
AMRAP 6
10 Hang Power Cleans (135/95, 95/65)
10 Shoulder 2 Ovhd
40 Doubles or 80 Singles
B: Metcon (No Measure)
Landmines
RDL
Front Squats
Half Kneeling SA Shoulder Press
Single Leg Reverse Lunge
Single Arm Bent Over Row
12Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Rowing Golf Warm-Up
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*Fastest is 4:01
Specific Prep
2 Rounds
8 KB Deadlifts
6 Russian KBS
4 American KBS
10 Alternating Step-Ups
5 Box Jumps
10 Sumo Deadlifts
5 Upright Rows
B: Metcon (Time)
In Teams of 3 For Time
150 Burpees
150 American KBS (R+70/53, Rx 53/44)
150 Box Jumps (R+24/20, Rx20/16″)
150 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
*Partition in any order you want. Only 2 partners can be working at a time while the 3rd partner rests
Goal: 20:00-30:00
Time Cap: 35:00
C: Warm-up (No Measure)
If time permits: Stretching
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight
11Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 for quality
1:00 Row
10 boot strappers (Baby Makers)
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Kip Swings
10 Ring Rows
B: Back Squat
Every 3:00 for 12:00
Set 1: 10 Reps @ 70%
Set 2: 10 Reps @ 70%
Set 3: 10 Reps @ 70%
Set 4: 10 Reps @ 70%
Rest as needed b/t Sets
C: Warm-up (No Measure)
Primer
1 Rounds
5 Cal Row
4 Thrusters
3 Pull-Up option of choice today
R: 30-40sec b/s
D: Metcon (Time)
Open Prep
60/48 Cal Row or ski 45/34 cal bike
45 Thrusters (R+75/55, Rx 65/45)
30 Chest to Bar Pull-Up
Time Domain: 5:00-8:00
Time Cap: 10:00
10Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
:30sec Jump Rope
10/10 Paloff Press
10 Supermans
10 V-Ups
7/7 KB Windmill
B: Handstand Walk
15:00 Handstand Walk Practice
C: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
400m Run (30/22 cal bike)
5 Wall Walk
60 Double Unders (120 singles)
20 GHD Sit-Ups (wt. sit ups)
2/2 Turkish Get-Ups (R+50/35, Rx 40/25)
D: Metcon (No Measure)
Core: If time permits
20 Weighted Russian Twists
:30 Side Plank (Right)
:30 Side Plank (Left)
4 Dragon Flags
R: as needed b/s