February 2, 2023 - No Comments! Legends – Thu, Feb 2 HomeGrown AthletX - Legends Metcon (No Measure) A. CARS/ Warm Up B. With a partner utilizing a light ball 2 x 10 Chest Pass, 2 x 10 Soccer Pass, 2 x 10 Ball toss and catch over rig 2 x 10 Single Leg lateral ball toss reverse direction at 5 reps C. WOD AMRAP 20 400M Row 5 RKB’s (pick a challenging Kettlebell) 7 Strict Pull Up (jumping pull ups, ring rows) 9 Upright Rows (moderate weight0 11 Push Ups (elevated box) 400M Row
February 2, 2023 - No Comments! Functional Fitness – Thu, Feb 2 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 (Skills and progression 10-15min) C: Metcon (Time) "Hughie" For Time 300 Double Unders (A: 300 singles) 30 Wall Walks (A:20 Wall Walks) *Work can be partitioned as desired Starting @ 0:00 and Every 4:00 Complete 400m Run (A: 250m Run) Goal :24:00-30:00 Time Cap: 32:00 RPE: 7/10 Primary Objective: Complete 4+ Wall Walks every set Secondary Objective: Finish the workout with no misses on double unders D: Midline (No Measure) 5 Minute AMRAP: 10 Alt V-Ups :20 Hollow Rock :30 Plank Hold
February 2, 2023 - No Comments! HGX-FIT – Thu, Feb 2 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Lifting complex at 85-88% of 1RM for bench press for all sets EMOM 2 for 10min Bench Press + Reverse curls 3+12 5 sets (time cap 10min) 8 DB pullover (heavy) 10 DB Crush grip bicep curls (heavy) 5 sets (time cap 15min) 10 Ring dips or tricep dips (bench) 12 HIndu push-ups
February 1, 2023 - No Comments! Functional Fitness – Wed, Feb 1 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Rounds, For Quality 1:00 Row 10/10 Banded Clam Shells 8/8 SA KB Deadlifts 10 Goblet Cossack Squat :30sec KB Dead-Bug B: Deadlift (Every 2:00 for 10:00 8 @ 60% 7 @ 65% x 2 Sets 6 @ 70%, 6 @ 70%+ *Record set 5 at 6 reps) C: Metcon (No Measure) "Kimiko" 16:00 EMOM min 1: 15/12 Cal Row or Ski 12/9 cal Bike min 2: 10 Dual DB Step-Overs (Rx50/35, S 40/25) min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups min 4: 18 Box Jump Overs (Rx24/20, S 20/16″) RPE: 8/10 Primary Objective: Complete each movement within 45sec to allow a 15sec transition. Secondary Objective: Complete all working reps for the day
January 31, 2023 - No Comments! Legends – Tue, Jan 31 HomeGrown AthletX - Legends Metcon (No Measure) A. Walk( Buildings /CARS/ Warm Up B Bench Supported Dumbbell Bent Over Row Instruction, then 5 sets 12 reps per side, no rest. C. WOD AMRAP 20 Buy-in 500m Row Then: 10 Wall Balls 10 Banded Pull Downs 10 Burpees To Box or floor 10 Dball Slams 10 Air Squats 10 Hurdle Side Step overs
January 31, 2023 - No Comments! Functional Fitness – Tue, Jan 31 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality :30sec Handstand Hold 10 Cat Cows :30sec Wall Sit 10 GHD Back Extensions or 10 Supermans 20 Bear Plank Shoulder Taps B: Warm-up (No Measure) Jerk Specific Prep 3-5 Sets 1 Tall Jerk 1 Jerk Balance 1 Press in Split 1 Jerk Recovery 1 Split Jerk 1 Jerk Recovery C: Split 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%+ *Record heaviest weight) D: Metcon (Time) "Soldier Boy" For Time: 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-Ups Chest to Bar Pull-Ups RPE: 7/10 Time Domain: 7:00-9:00 Time Cap: 10:00 Primary Objective: Complete all sets unbroken Secondary Objective: Complete workout in under 8:00 Goal: Full range of motion on all reps. Preparing for the Open E: Mobility (No Measure) 1:00 Childs Pose 1:00/1:00 Low Dragon Stretch 1:00/1: 00 Scorpion Stre tch :30/: 30 Thread the Needle Stre tch 5/5 Side Lying Thoracic Rotations F: Accessories (4 Sets, For Quality 10 Feet Elevated Parallette Push-Ups 14 Rear Delt Fly's, light load 18 Alt Dumbbell Bicep Curls, moderate )
January 31, 2023 - No Comments! HGX-FIT – Tue, Jan 31 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 5 Rounds 500M of your choice 10 BB Bent over rows 135/105 15 KB/DB SA rows 200' KB/DB farmers carry 53/35 25 KB Swings 53/35
January 30, 2023 - No Comments! Functional Fitness – Mon, Jan 30 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality :60sec Jumping Rope 10 Deep Lunge Mountain Climbers 20 Plank Shoulder Taps :15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze 5 Broad Jumps For Distance B: Warm-up (No Measure) Clean Specific Prep 2 Sets -3 Dip and Shrug -3 Dip Shrug High Pull -3 Muscle Clean -3 Tall Power Cleans 2’’-4’’-6’’ -3 Tall Squat Cleans – 2 Position Clean Prep 5 Sets, Building to Working Weights 1 Hang Clean High Pull 1 Hang Squat Cleans 1 Low Hang Squat Clean or From Floor Once Weight is on the Bar C: Weightlifitng complex (Weight) Hang Squat Clean + TnG Squat Clean 10:00 EMOM 1+1 @ 72%+, increaseby feel *Move efficiently with speed D: Metcon (Time) "Butcher" For Time 30 Bar Facing Burpees 30 TnG Power Clean (Rx135/95, S 115/75) *every break on Power Cleans complete 3 Bar Facing Burpees RPE: 9/10 (Rate of perceived exertion) Time Domain: 5:00-7:00 Time Cap: 10:00 Primary Objective: Complete Workout in Sub 7:00 Secondary Objective: Complete Power Cleans in 3 Sets or Less
January 28, 2023 - No Comments! Functional Fitness – Sat, Jan 28 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th 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: Metcon (Time) "The Way of Water" For Time 2000m Row (A:75/50 cal Bike) Partner Holds Dual DB Front Rack (Rx50/35, S 40/25) into.. 100 Burpee Pull-Ups While Partner Holds DB in Suitcase Position into.. 50 Dual DB Bench Press While Partner Holds Handstand Time Domain: 20:00-25:00 Time Cap: 30:00
January 27, 2023 - No Comments! Functional Fitness – Fri, Jan 27 Announcements ALL CLASSES AND OPEN GYM CANCELED JAN 28-29th 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 B: Push Press (Every 3:00 for 12:00 5 Push Press @ 80% 10 Bent Over Barbell Rows @ light/moderate load *Record heaviest PP) C: Metcon (AMRAP - Rounds and Reps) "Sully" 14:00 AMRAP 14 Toe to Bar (A: Strict Knee Raises) 14 Single DB Box Step Up (Rx50/35, S 40/25) (Rx24/20, S 20/16″) 14 SA DB Hang Clean and Jerk (7/7) Goal: ~5-6 rounds D: Recovery (No Measure) 1:00 Childs Pose 1:00/1:00 Low Dragon Stretch 1:00/1: 00 Scorpion Stre tch :30/: 30 Thread the Needle Stre tch 5/5 Side Lying Thoracic Rotations
