January 13, 2023 - No Comments! Functional Fitness – Fri, Jan 13 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 Overhead Squat (Every 90sec, 6 Sets 3 Overhead Squats, starting @ 70% build to a 3RM for the Day *Record heaviest weight) C: Metcon (AMRAP - Rounds and Reps) "Doc" 18:00 AMRAP 15/12 Cal Row or Ski or 11/8 Cal Bike 12 Overhead Squats (Rx 95/65, S 75/55) 12 Chest to Bar Pull-Ups Goal 6-8 Rounds
January 12, 2023 - No Comments! Legends – Thu, Jan 12 HomeGrown AthletX - Legends Metcon (No Measure) A. CARS/ Warm Up B. Extended Balance/ Variations Legends Aerobic Cindy 25 Minute Time Cap 500m Row/Erg 5 Ring Rows 10 Elevated Push Ups 15 Air Squats Repeat movements for 25 minutes
January 12, 2023 - No Comments! Functional Fitness – Thu, Jan 12 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, for Quality 1:00 Cardio Choice 15 Banded Goodmornings :20 Handstand Hold w/weight shi fts 10 Scapular Push-Ups :30 Plate Toe Taps B: Handstand Walk (Spend 10:00 Working on the HSW ) C: Metcon (Time) "The Salton Sea" For Time 1000m Run (A:108/88 Cal Bike) 50/40 Push-Ups 100m DB Farmers Carry 100ft HSW 1000m Run 40/32 Push-Ups 50m Dual DB Front Rack Carry 75ft HSW 1000m Run 30/24 Push-Ups 25m Dual DB Overhead Carry 50ft HSW Load: (Rx50/35, S 40/25) Time Domain: 27:00-35:00 Time Cap: 35:00 D: Accessories (Every 3:00 for 9:00, 3 Sets 4/4 Turkish Get-Ups 12 Low DB Chest Fly 31x1 Tempo 10 DB Rollback Extension Load: Choice )
January 12, 2023 - No Comments! HGX-FIT – Thu, Jan 12 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Warm-up: 5 minutes 5 rounds (15 min cap) 75-78% Strict shoulder press DB shrugs (heavy) 5+8 Rest as needed b/t rounds 5 rounds: All movements 8 reps Yates rows (heavy) DB pullovers (heavy) ....Immediately into.... 4 rounds: All movements 12 reps DB front to lateral delt raises DB rear delt raises (seated) Time cap 25 minutes Core: Tabata or "K"abata
January 11, 2023 - No Comments! Functional Fitness – Wed, Jan 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 8/ 8 Single KB Staggered Stance RD L 5/5 Goblet Squat Split Squat 2020 Tempo :30 Pause Goblet Squat Ankle Mobility 10 Alt Box Step-Ups 5 Box Jumps B1: Back Squat (On a 20:00 Clock to Complete Pause Back Squat (1sec) + Back Squat 4 Sets 2+2, @ 80%+ R: 2:30 b/s directly into.. ) B2: Front Rack Reverse Lunge (Weight) Front Rack Reverse Lunges 3 Sets x 20 Alt Reps @ 51-55% of Front Squat 1RM R: as needed b/s C: Metcon (Time) "Iceman" For Time 43/30 Cal Row or Ski or 33/24 Cal Bike 50 American KBS (Rx53/35, S 44/26) 30 Toe to Bar Time Domain: 5:00-7:00 Time Cap: 10:00
January 10, 2023 - No Comments! Legends – Tue, Jan 10 HomeGrown AthletX - Legends Metcon (Time) Discussion: Exercise 3 Time Per Week for 20 to 40 Minute A. CARS/ Warm Up B As A Group RKBs, Dead Stop Swings 3x, Then 3 x5 Swings to Navel WOD For Time 30 Cal Row/Erg 30 Box Burpees 30 Upright Rows (Light Dumbbell) 30 Ring Rows 30 Box Step overs 30 Banded Chest Press 30 Cal Row/Erg Rinse and repeat If energy levels permit, continue
January 10, 2023 - No Comments! Functional Fitness – Tue, Jan 10 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Cardio Choice 10 Cossack Squats 20 Plank Shoulder Taps :30sec Glute Bridge Hold 5 Broad Jumps For Distance B: Warm-up (No Measure) Barbell Primer 1-2 Sets 3 Clean Dip Shrug 3 Clean Dip Shrug High Pull 3 High Hang Muscle Clean and Press 3 Push Jerk 3 Hang Power Clean 3 Push Jerk 3 Low Hang Power Clean and Push Jerk C: Weightlifitng complex (Weight) Power Clean + Push Jerk 12:00 EMOM Min 1-2 2 reps @ 65% Min 3-4 2 reps @ 70% Min 5-6 1 rep @ 75% Min 7-8 1 rep @ 80% Min 9-12 1 rep @ 85-90% *Record heaviest complex D: Metcon (AMRAP - Rounds and Reps) "Heat" 8:00 AMRAP 3-6-9-12-15... Burpee Box Jump Overs (Rx24/20, S 20/16″) After Each Set *3 Power Clean and Push Jerk (Rx155/105, S 125/85)
January 10, 2023 - No Comments! HGX-FIT – Tue, Jan 10 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 rounds 12 DBs floor press 50/35# 20 Cal row/ski or 15 bike 10 DB's renegaderows 50/35# 20 Cal row/ski or 15 bike 10 BB bicep curls 75/55# 20 Cal row/ski or 15 bike 10 BB skull crushers 75/55# Time permitting: Core GHD or Weighted sit-ups
January 9, 2023 - No Comments! Functional Fitness – Mon, Jan 9 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 1:00 Jump Rope Practice 6 /6 Half Kneeling KB Windmi ll 10 Goblet Squats 2 Wall Walks + :10sec Nose to Wall H old :20sec Extended Reverse Plank Bridge B: Accessories (Every 2:00 for 10:00, 5 Sets A1) Max Unbroken Wall Facing Handstand Push-Ups w/1sec Pause at Top A2) 10-15sec Tuck Front Lever ) C: Metcon (AMRAP - Rounds and Reps) "The Saint" Every 1:30 until failure 40 Double Unders (A:80 singles) 10 Wall Balls (Rx 20/14, S 16/12) *add 2 Wall Balls Every Round *if you make it to round 10, its an AMRAP of Wall Balls *score = Rounds completed plus partial reps in the next round.
January 8, 2023 - No Comments! HGX-FIT – Sun, Jan 8 HomeGrown AthletX - HGX-FIT Conditioning (No Measure) 4 rounds (time cap 35min) 20 Burpees 10 DB's Bent over rows 50/35 20 Push-ups 10 DB alt snatch 20 Chin-ups (supinated grip) 10 DB's renegade rows (R+L=2) 20 Vups 10 DB's Sumo DL high pull At the 45:00~ mark. Arms: Tabata (:20sec work/:10sec rest) From the rig - Barbell rows. Alternating from pronate to supinated grip. Pull chest to the bar.
