July 18, 2023 - No Comments! HGX-FIT – Tue, Jul 18 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 sets 10 BB bent over rows 25 Blue banded lat pulls 5 sets 10 Pendlay rows 10/10 DB SA bent over rows Start time: 7pm 10 sets 10 BB rollouts 10 KB plank walk overs 10 KB bear plank pull throughs 10 KB forearm plank touches (Horn) 10 KB legs up and over
July 17, 2023 - No Comments! Functional Fitness – Mon, Jul 17 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality: :30 second Jump Rope Practice 10 Barbell Cossack Squats, 45/35lb (20/15kg) 10 Sumo Stance Barbell Good Mornings, 45/35lb (20/15kg) 10 Hanging Strict Knee Raises :25/25 Second Banded Front Rack Stretch B: Front Squat Every 3:00 minutes, 4 Sets Set 1: 8 Reps @ 70% Set 2: 8 Reps @ 70% Set 3: 6 Reps @ 80% Set 4: 6 Reps @ 83%+ C: Metcon (Time) "Barbelle Fett" For Time: *25*20*15*10 Toes To Bar (A: Knee to Elbows) DB Front Squats (Rx50/35, S 40/25) *Begin each round with 50 DU (A:100 Single Unders) Time Cap: 18 minutes ***DO NOT DROP THE DB*** Goal: Sub 11 minutes Primary Objective: Best possible time, create a plan to achieve best time. Secondary Objective: Fast transition and perform double unders or singles immediately
July 16, 2023 - No Comments! HGX-FIT – Sun, Jul 16 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 rounds. Unilateral - One DB 50/35 10/10 Bent over rows 10/10 Seated Arnold press 10/10 Renegade rows 10/10 Floor press 100m Overhead carry (right down/left back) 20 DB Bear plank pull through 20 DB Plank touches
July 15, 2023 - No Comments! Functional Fitness – Sat, Jul 15 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality: 2:00 minutes on Machine of your choice 15/15 Second Single Leg Wall Sit Hold 15/15 Second Single Leg Glute Bridge Hold 5/5 Single Arm Kettlebell Windmills, Moderate Weight 10 Bird Dogs into 10 Dead Bugs B: Metcon (Time) "The Watch" In Pairs, 2 Rounds For Time: 800m Run 400ft Sandbag Carry (Rx150/100, S 75/50) 40 Deadlifts (Rx 225/155, S 165/125) 400ft Dual DB Farmers Carry (Rx70/50, S 60/40) 40 Box Get-Overs 40'' Time Domain: 25:00-32:00 Time Cap: 35 minutes Score: Time The run is done together, Sandbag to be divided in half, Deadlifts to be divided in half, Farmers Carry to be divided in half, Box Get-Overs to be divided in half Primary Objective: Finish it before the time cap. Secondary Objective: Complete Each round in sub 14:00 minutes Stimulus: Conditioning / Muscular Stamina RPE: 8/10 C: Accessories (8:00 AMRAP, For Quality :20 Planche Plank :15/:15 Star Plank :15/:15 Copenhagen Plank :20 Dual KB Front Rack Wall Sit )
July 14, 2023 - No Comments! Functional Fitness – Fri, Jul 14 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality :30 second jump rope practice 10 Cossack Squats 10 Wall Facing Handstand Shoulder Taps 10 Bar Kip Swings 5 Broad Jumps For Distance AA: Warm-up (No Measure) Barbell Primer Every 90sec, 4-5 Sets w/ light loads High Hang Muscle Clean Tall Clean High Hang Power Clean Hang Squat Clean Full Clean B: Metcon (Time) "Tropic Thunder" For Time: 120 Double Unders (A: 240 singles) 90 Toe to Bar (A: Strict Knee Raises) 60 Strict Handstand Push-Ups (A: Box Pike Handstand Push-Ups) *Can Partition in anyway you want to into... 10-8-6-4-2 Squat Cleans Loads: (Rx135/95, S 115/75) (Rx155/105, S 125/85) (Rx 185/125, S 155/105) (Rx 225/155, S 165/125) (Rx 245/165, S 205/135) Time Domain: 14:00-17:00 minutes Time Cap: 20 minutes Primary Objective: Complete the workout in under 16:00 minutes Secondary Objective: Complete the Clean Ladder in under 6:00 minutes Score: Time
July 13, 2023 - No Comments! Functional Fitness – Thu, Jul 13 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality :30 second machine choice :15 sec L-Hang or Tuck Hang :30 second machine choice 6 Supine Ring Rows w/1sec Pause at the Chest :30 second machine choice 10/10 Single Leg Glute Bridge B: Rope Climb (Every 2:00 minutes, 4 Sets 3/2 Rope Climbs ) C: Metcon (6 Rounds for time) "Mitty" Every 5:00 minutes, 6 Sets 18/15 Cal Row or Ski 200m Run 14/10 Cal Bike Primary Objective: Complete each set within 3:00-4:00 minutes Secondary Objective: Complete all sets Stimulus: Lactate Threshold / Aerobic Capacity RPE 8/10
July 13, 2023 - No Comments! Legends – Thu, Jul 13 HomeGrown AthletX - Legends Metcon (No Measure) A. Warm Up / CARs B. 1,600m Row/Ski Erg WOD 20 AMRAP 10 Pull Ups or Ring Rows 10 Pushups (Banded or Elevated) 10 Good Mornings (Light Dumbbell) 10 Alternating Lunges (Forward or Reverse, can be rig assisted) 10 Box Step Overs 10 Burpees (Floor or Box) 10 Air Squats
July 13, 2023 - No Comments! HGX-FIT – Thu, Jul 13 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Supersets: 8min: 10 Yates rows 12 BB drag curls 8min: 10 Pendlay rows 12 DB's hammer curls 8min: 10/10 DB bent over rows 12 BB reverse curls 8min 20 Blue band lat pull downs "21"
July 12, 2023 - No Comments! Functional Fitness – Wed, Jul 12 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality 1:00 Row, R1: ez, R2: mod 5/5 Quadruped Thoracic Rotations 5 Table Top Bridge w/5sec Pause 3/3 Quadruped Hip Cars 5/5 Samson Lunge B: Snatch complex (Weight) Every 2:30, 5 Sets Power Snatch Rest 10 seconds Hang Squat Snatch + Overhead Squat Rest 10 seconds Squat Snatch @ 80-85%+, Percentages are based on your 1rm Power Snatch C: Metcon (3 Rounds for time) "White Goodman" Every minute on the minute until the work is complete: 9 Power Snatch Max Bar Facing Burpees Load: (Rx 95/65, S 75/55) Repeat until you accumulate 27 reps Rest 2:00 minutes Every minute on the minute until the work is complete: 7 Power Snatch Max Bar Facing Burpees Load: (Rx 115/75, S 95/65) Repeat until you accumulate 21 reps Rest 2:00 minutes Every minute on the minute until the work is complete: 5 Power Snatch Max Bar Facing Burpees Load: (Rx135/95, S 115/75) Repeat until you accumulate 15 reps Primary Objective: Complete Each set in 3:00 minutes or less Secondary Objective: Complete each set of Snatches unbroken Time Cap: 20:00 minutes Stimulus: Barbell Cycling / Anaerobic RPE: 9/10
July 11, 2023 - No Comments! Functional Fitness – Tue, Jul 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality 10 Mountain Climber Lunge to Stretch 15/15 Box Step-Downs :20 second Hollow Hold :30 second Glute Bridge Hold B: Back Squat (Back Squat Clusters Every 3:30 minutes, 4 Sets Sets 1-2 2 Reps Rest 30 seconds 2 Rep Rest 30 seconds 1 Rep @ 85% across Sets 3-4 1 Rep Rest 30 seconds 1 Rep Rest 30 seconds 1 Rep @ 90% across ) C: Metcon (No Measure) "Hal L" 16:00 EMOM min 1: 10 Dual DB Front Rack Tall Kneeling to Standing (Rx50/35, S 40/25) min 2: 20 Dual DB Renegade Rows min 3: 30 Abmat Sit-Ups min 4: Rest Primary Objective: Complete each movement in under 50 seconds Secondary Objective: Maintain unbroken sets throughout
