January 19, 2023 - No Comments! Legends – Thu, Jan 19 HomeGrown AthletX - Legends Metcon (Time) A. CARS/ Warm Up B. Extended Balance/ Variations Single Lag Ball Toss and Catch WOD for time 400 Row/ Erg 20 Wall Balls 20 Plate Hops 20 KB Dead Lift (12 or 16kg) 20 Dumbbell Thrusters (Seated on box to stand) 20 Banded Face Pulls (red band) 400m Row/Erg
January 19, 2023 - No Comments! Functional Fitness – Thu, Jan 19 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Row or 1:00 Shuttle Run 10 Alternating V-Ups 10 KB Sumo Deadlift High Pull :15sec Wall Lean March 6/6 SL Glute Bridge w/pause B: Metcon (3 Rounds for time) "Negative 25" Every 10:00 for 30:00 1000/850m Row or Ski 55/38 Cal Bike 400m Run Goal 8:00-9:00/Set C: Core finisher (No Measure) 3 Sets 3:00 AMRAP 20 Alt V-Ups 10sec Hollow Hold 20 Russian Twists (over and back = 1) 10sec Hollow Hold R: 1:30 b/s Notes: The goal is to have each movement unbroken.
January 19, 2023 - No Comments! HGX-FIT – Thu, Jan 19 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 Rounds 10 Seated military press 10 Seated DB Arnold press 10 DB SA lateral delt raises 10 DB SA hammer curls 10 DB SA bent over rows 50' Plate carry (35/25 colored) Core: remaining time
January 18, 2023 - No Comments! Functional Fitness – Wed, Jan 18 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 2 Wall Walks + :10sec Nose to Wall Ho ld 6/6 Single Arm Ring Row s 10 Ring V-Out s B1: Bench Press (Every 3:00 for 15:00 5 Bench Press @ 80%+ *Between sets - Weighted Pull-ups (See B2)) B2: Weighted Pull-ups (3 Weighted Strict Pull-Ups for Max Load -Adjusted: Weighted Pull-Ups to a Challenging Set of 3 Banded Strict with lightest band you can ) C: Metcon (AMRAP - Rounds and Reps) "Space Oddity" 14:00 AMRAP 3* Wall Walks 20 Pull-Ups 60 Double Unders (A: 120 singles) *add 2 Wall Walks each round Or Adjusted Option 1* Wall Walks 10 Banded Strict Pull-Ups 75 Single Unders *add 2 Wall Walks each round Be sure to wear some hand protection and manage your sets early. D: Mobility (No Measure) 1:00 Elevated Prayer Stretch 1:00/1:00 Elevated Pigeon Stretch 1:00 Seated Chest Stretch 1:00/1:00 Crossbody Lat Stretch
January 17, 2023 - No Comments! Legends – Tue, Jan 17 HomeGrown AthletX - Legends Metcon (Time) A. CARS/ Warm Up B As A Group RKBs, Dead Lifts 2 x5, Dead Stops Swings 3 x 3, RKB Swings 3 x5 Swings to Mid-Chest WOD 5 Rounds for time Buy in 400m Row/ Erg 5 Box Step Overs 7 RKBs 9 Ring Rows 12 Push Ups 15 Air Squats
January 17, 2023 - No Comments! Functional Fitness – Tue, Jan 17 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 8/ 8 Single KB Staggered Stance RD L 10 Goblet Squat :30 Pause Goblet Squat Ankle Mobility 10 Alt Box Step-Ups 5 Box Jumps B: Weightlifitng complex (Weight) Every 3:00 for 12:00, 4 Sets, 3 Front Squat +5 Back Squats @ 80% of Front Squat across C: Metcon (6 Rounds for weight) “Patton Oswalt” Every 1:15 x 6 Sets Thrusters Set 1: 18 Reps Set 2: 15 Reps Set 3: 12 Reps Set 4: 9 Reps Set 5: 6 Reps Set 6: 3 Reps *Sets must be unbroken. Barbell starts from the floor. Recommend small weight increases to meet time domain. *Record weight for each set for total weight. D: Mobility (No Measure) 1:00/1:00 Couch Stretch 1:00/1:00 Wall Figure 4 Stretc h 1:00/1:00 Scorpion Stretch 1:00/1:00 Pigeon Stretch
January 17, 2023 - No Comments! HGX-FIT – Tue, Jan 17 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Lifting complex at 70-75% of 1RM for each movement. All sets EMOM 2min 5 sets Bench press + Deadlift 5+6 5 sets 8 DB pullover Max effort ring row hold - plank position Rest 1:00 b/t sets 5 sets 20 BB close grip bench press 20 BB bicep peak curls NO rest b/t sets Core: time remaining
January 16, 2023 - No Comments! Functional Fitness – Mon, Jan 16 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets 10 PVC Pass-Throughs 10 PVC Around the Worlds 10 Thoracic Extension 10 PVC Pipe Standing Thoracic Rotations :15 Dead-Hang + :15 Active Hang 10 Alternating V-Ups B: Warm-up (No Measure) 2 Sets 3 Dip and Shrug 3 Dip + Shrug + High Pull 3 Muscle Snatch 3 Snatch Grip Push Press 3 Overhead Squat 3 Drop Snatch 3 Snatch Balance (With Barbell) 2 Sets For Absolute Quality 3 Hang Snatch High Pull 3 Hang Muscle Snatch 3 Snatch Grip Push Press 3 Pos Hang Power Snatch C: Power Snatch (Every 90sec x 10 Sets 2 Power Snatch, building from 60% to 2RM for the Day *not TnG ) D: Metcon (No Measure) "Life" 16:00 EMOM min 1: 15/12 Cal Row or Ski or 11/8 Bike min 2: 5 Power Snatch @ 75-80% of Above min 3: 15 Box Jump Overs (Rx24/20, S 20/16″) min 4: 15 Toe to Bar (A:K2E)
January 15, 2023 - No Comments! HGX-FIT – Sun, Jan 15 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 sets - time cap 25min 20 DB's push-ups 20 DB's shrugs 50/35# 20 DB's seated "Z" press 30/20# 20 DB's alt hammer curls 30/20# 20 DB's sumo deadlift 4 sets - off rig (time cap 10min) 15 BB row 15 BB supinated row 15 BB skull crushers 200 alt Vups
January 14, 2023 - No Comments! Functional Fitness – Sat, Jan 14 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 6/ 6 DB Single Leg Crossbody R DL 3111 Tempo 5/5 DB Lateral Lunge 10 Skater H op s 8 DB Curl to Arnold P ress 20 Bear Plank Shoulder Tap s B: Metcon (AMRAP - Rounds and Reps) "Willow" 24:00 AMRAP, for Max Reps splitting work with partner 24 Deadlifts (Rx 225/155, S 165/125 24 Handstand Push-Ups 24 DB Hang Snatch (Rx70/50, S 60/40) 24 Shuttle Runs (25/25ft) Goal ~ 4 Rounds +/- 20 Reps
