June 15, 2023 - No Comments! Legends – Thu, Jun 15 HomeGrown AthletX - Legends Metcon (No Measure) A. 800m Walk B. CARs/Warm Up WOD 20 Minute AMRAP 21 Box Step Overs 15 Dumbbell Hang Power Clean 9 Push Ups 6 Banded Face Pulls 3 Air Squats 1 KB Farmers Carry 100m
June 15, 2023 - No Comments! HGX-FIT – Thu, Jun 15 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Superset: 6 Rounds 8 Pendlay rows 8 BB Flat bench rows (elevated) Superset: 5 Rounds 10 Yates rows 8 DB SA bent over rows (Heavy) Superset: 8 Rounds "21" 10 Duel DB hammer curls 12 BB drag bicep curls Midline: Time remaining
June 15, 2023 - No Comments! Functional Fitness – Thu, Jun 15 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) Run 500m 10 Deep Lunge Mountain Climbers 10 Air Squats :15 second Dead-Hang + :15 second Active Hang Run 400m 10 Deep Lunge Mountain Climbers 10 Squat Jumps :15 second Dead-Hang + :15 second Active Hang Run 300m 10 Deep Lunge Mountain Climbers 10 Jumping Lunges :15 second Dead-Hang + :15 second Active Hang B: Metcon (3 Rounds for reps) "A Knife and No Coin" 8 Minute AMRAP: 600m Run In remaining time, complete as many rounds as possible: 18 Wall Balls (Rx 20/14, S 16/12) 12 Strict Pull-Ups Rest 3:00 minutes 8 Minute AMRAP: 800m Run In remaining time, complete as many rounds as possible: 15 Wall Balls 9 Strict Pull-Ups Rest 3:00 Minutes 8 Minute AMRAP: 1000m Run In remaining time, complete as many rounds as possible: 12 Wall Balls 6 Strict Pull-Ups Score: Reps Across All Sets Primary Objective: Complete each run @ 5k or Faster pace Secondary Objective: Complete 4+ rounds on each set Stimulus: Lactate Threshold/ Upper Body Push + Pull Muscular Endurance RPE: 7/10 C: Accessories (For Quality: Accumulate the following reps & times: 2:30/2:30 minute Side Plank Hold 60-80 V-Ups 100 Russian Twists (Rx35/25, Rx15/10) plate )
June 14, 2023 - No Comments! Functional Fitness – Wed, Jun 14 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality :30 second Jump Rope Practice 6/ 6 DB Single Leg Crossbody R DL 3111 Tempo 5/5 DB Lateral Lunge 8 DB Curl to Arnold P ress 20 Bear Plank Shoulder Tap s B: Deadlift (Strength Superset: Deadlift + Bench Press Every 3:00 minutes, 5 Sets Deadlift x 2.2.1 @ 80%+ **See "BB" for Bench press** ) BB: Bench Press (Bench Press x 5 @ 75%+ ) C: Metcon (No Measure) "A Thundering" Every 2:00 minutes, 6 Sets, Alternating Stations (3/each) Station 1: 50 Double Unders (A: 100 Singles)+ 5 Wall Walks Station 2: 20 Russian Kettlebell Swings (Rx70/53, S 53/44)+ 15/10 Ring Push-Ups *at parallel Primary Objective: Complete each station in 90 seconds or less Secondary Objective: Remain Unbroken on each movement Stimulus: Hinge Pattern Development / Upper Body Muscular Stamina RPE: 8/10
June 13, 2023 - No Comments! Functional Fitness – Tue, Jun 13 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 12/9 Calorie Row 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance B: Front Squat (Every 3:00 minutes, 4 Sets Set 1: 12 Reps @ 60% Set 2: 10 Reps @ 67% Set 3: 8 Reps @ 70% Set 4: 8 Reps @ 72% Percentage is based on your 1rm Front Squat. ) C: Primer (No Measure) Workout Primer 2-3 Rounds w/Empty Barbell, building to working weight High Hang Muscle Snatch High Hang Power Snatch Overhead Squat Snatch Balance High Hang Squat Snatch Hang Squat Snatch Into.. 3 Dual Dumbbell Box Step-Overs 5/4 Calorie Row D: Metcon (AMRAP - Rounds and Reps) "Keep the Wolves Close" 16:00 amrap 30/24 Cal Row or Ski 21/17 Cal Bike 20 Hang Squat Snatches, (Rx 95/65, S 75/55) 10 Dual DB Box Step-Overs (Rx50/35, S 40/25) Primary Objective: Complete each round in under 5:00 minutes, (Complete 3+ rounds) Secondary Objective: Complete the Hang Squat Snatches in 3 Sets or less Stimulus: Leg Stamina / Threshold Capacity RPE: 8/10
June 13, 2023 - No Comments! Legends – Tue, Jun 13 HomeGrown AthletX - Legends Metcon (Time) A. Walk 800m CARS/Warm Up B 3 x5 Russian Kettlebell Swings TIME TRIAL 1,600M Row/Erg WOD 20 Min AMRAP 100m Dumbbell Farmers Carry 14 Plate Hops 12 Dball Slams 10 Dumbbell power cleans 8 Banded Face Pulls 6 Banded Chest Press 4 Air Squats
June 13, 2023 - No Comments! HGX-FIT – Tue, Jun 13 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 rounds: Superset 8 BB Shrugs (heavy) 10 DB Arnold press *Rest 1min b/t rounds* **Time cap 12min** 4 rounds: Superset 10 Dive bombers 12 BB rollouts *Rest 1min b/t rounds* **Time cap 12min** Grip strength 4 rounds: EMOM 16 BB Static hold (215/175) 100' Farmers carry (70/50) Dead hang (rig) Rest
June 12, 2023 - No Comments! Functional Fitness – Mon, Jun 12 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality: :30 second Echo Bike 50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry 6/6 Single Arm Kettlebell High Pulls 6/6 Single Arm Kettlebell Arnolds Press 5/5 World's Greatest Stretch 5/5 Archer Ring Rows B: Shoulder Press (Every 2:30, 4 Sets 5 Strict Press @ 75% Rest 20 seconds 3 Push Press @ 75%+ **See "BB" for Push Press**) BB: Push Press (3 Push Press @ 75%+ ) C: Metcon (3 Rounds for reps) "The Sting of Wisdom" 3 Rounds 4:00 amrap 3 *Body Blasters 5 Box Jump Overs (Rx24/20, S 20/16″) 14/10 Cal Row or Ski or 10/7 Cal Bike 2:00 rest *Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow The goal today is to finish the body blasters in 30 seconds or less then move quickly to finish the box jump over and cals within the next minute. Goal is 1:30/round or 2+ rounds for each 4:00 AMRAP. Primary Objective: 2 + rounds on each AMRAP Secondary Objective: Power output on the cals -Stimulus: Muscular Endurance, Bodyweight Conditioning -RPE 7/10
June 11, 2023 - No Comments! HGX-FIT – Sun, Jun 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 Rounds 250M run 10 Straight arm plate raises (25/15), with rotation 10 DBs bent over rows (50/35), together 10 Plate tricep ext (behind head) 10 Renegade rows (L+R=1) 250M run Remaining time: Paloff press with red band 20 reps each side. 3 sets
June 10, 2023 - No Comments! Functional Fitness – Sat, Jun 10 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality: :30 second machine choice 5/5 World's Greatest Stretch 5/5 Archer Ring Rows 10 Dual Dumbbell High Pulls, Moderate Load 10/8 Dual Dumbbell Deficit Push-Ups 100ft (30m) Dual Dumbbell Overhead Carry , Moderate Load B: Gymnastic Skills (Ring MU and Rope Climb skills/progressions) C: Metcon (Time) "Rain Dance Maggie" In Teams of 3 Complete For Time: 60 Ring Muscle-Ups (A: Burpee Jumping Pull-Ups) 60 Dual DB Bench Press (Rx50/35, S 40/25) 30 Rope Climbs (A: single arm supine grip ring rows) 30 Devils Press Time Cap: 30:00 minutes Primary Objective: Complete the workout in under 25:00 minutes Secondary Objective: split the work evenly across all 3 partners Stimulus: Gymnastics Skill Volume / Upper Body Muscular Endurance RPE: 7/10
