01Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Choice Machine, build effort
min 2: 10 Cossack Squats + 2 Inchworm to Hollow
min 3: Choice Machine, building
min 4: :30/:30 Quadruped Adductor Rock
B: Back Squat
Every 2:00 for 8:00
2 Reps @ 80% x 2 Sets
5 Reps @ 75%
8 Reps @ 65%
*Record 8reps
C: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
10 Dual DB Power Cleans (R+50/35, Rx 40/25)
14 Dual DB Front Rack Forward Alt Step Lunges
3-4-5-6-7 Wall Walk
Goal: ~4 Rounds
31Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
EMOM 15
*All movements quality reps*
1. Slider Feet to hand
2. Slider SA push-up
3. Slider SA side push-up
4. Windshield wiper/knee twist
5. Rest
B: Metcon (No Measure)
250M run
60 Air squats
40 DBs renegade rows (no push-up) (50/35)
20 DBs burpee to stand
500M run
20 DBs burpee to stand
40 DBs renegade rows (no push-up)
60 air squats
250M run
30Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Machine of Choice
min 2: 4/4 SA Ring Row + 6-8 Push-Ups
min 3: Machine of Choice
min 4: 5/5 Single Arm Push Press + 5 Box Jumps
B: Rope climb technique (Skills)
C: Metcon (AMRAP - Rounds and Reps)
"Falkel"
25:00 AMRAP
8 Handstand push-ups
8 Box jumps (Rx 30/24, sub 24/20″)
1 Rope Climb
w/partner alternating movements for the duration
D: Metcon (No Measure)
Mobility - if time permits
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
29Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 Cardio Choice
-----
2 Sets, For Quality
6 Barbell Upright Rows
6 No Dip Muscle Cleans
10 Behind the Neck Elbow Punch Through
6 Behind the Neck Press in Split
3 Barbell Squat Jumps
----
5 Sets x 30ft Broad Jumps
*goal: Achieve 30ft in as few broad jumps as possible
B: Front Squat
Take 12:00 to Establish 3RM Front Squat from the Floor
C: Metcon (AMRAP - Rounds)
90sec AMRAP, 60sec Rest
Round 1:
9 Squat Cleans (R+135/95, Rx 115/75)
9 Bar Facing Burpees
Max Devils Press (R+50/35, Rx 40/25)
Round 2:
7 Squat Cleans
7 Bar Facing Burpees
Max Devils Press
Round 3:
5 Squat Cleans
5 Bar Facing Burpees
Max Devils Press
Round 4 and continue if you haven't finished
3 Squat Cleans
3 Bar Facing Burpees
Max Devils Press
*continue until 30 Devils Press Completed
28Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Partner Medball Sit-ups
3 x 25reps
B: Metcon (No Measure)
21-15-9
Sandbag clean over shoulder
Calories on bike
C: Metcon (No Measure)
5 rounds or time remaining
8 Pendlay rows
10/10 Gorilla rows
28Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Gymnastics
Banded Shoulder Prep
10/10 Banded External Shoulder Rotations
10/10 Banded Internal Shoulder Rotations
10/10 Banded Single Arm Straight Arm Lat Pull-Down
15 Banded Pull-Aparts
----
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
B: Skill and Drills (15min)
Bar Muscle-Ups
Handstand Walk
C: Metcon (AMRAP - Rounds and Reps)
R+
16:00 AMRAP
20 GHD Sit-Ups
25ft Handstand Walk
8 Bar Muscle-Ups
Or
Rx
20 V-Ups
3 Wall Walks
8 Burpee jumping pull ups
Goal: 6+ Rounds
D: Metcon (No Measure)
Accessories if time permits
4 Sets, for quality
10-15 Feet Elevated Ring Row
:20sec Ring Support Hold
10 Dual DB Hammer Curls