October 6, 2022 - No Comments! 10/6/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 10-8-6-4-2 Seated Military Press (front rack) Build to a heavy 2 ---- Rest 2min ---- 2-4-6-8-10 Seated Military Press (behind the neck) then... 4rds 15 DB's Arnold press 100m Ovhd plate carry (35/25) Rest 1min b/t rounds Finisher 3rds 15 reps for each letter "A, Y, W"
October 5, 2022 - No Comments! 10/5/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3:00 Cardio Choice --- 3/3 Side Lying Hip Cars 3/3 Wall Shoulder Cars 5/5 Hip 90/90 Stretch ---- Snatch Barbell Prep 5-8 Revolutions of Complex Dip and Shrug Dip, Shrug, High Pull High Hang Muscle Snatch Snatch Grip Push Press Overhead Squat Snatch Balance B: Metcon (Weight) Every 90sec for 15:00 (10 Rounds/5 Sets) Station 1: 2 Power Snatch Station 2: Snatch Pull + Low Hang Squat Snatch + Squat Snatch *start @ ~80-82% of Power Snatch *Record heaviest load C: Metcon (AMRAP - Rounds and Reps) "A Series of Unfortunate Events" 10:00 AMRAP 4 SA Alt Devils Press (R+70/50, Rx 60/40) 6 Box Jump Overs (R+24/20, Rx20/16″) 10 American KBS (R+53/35, Rx44/26) Goal: 6+ rounds
October 4, 2022 - No Comments! 10/4/2022 HomeGrown AthletX - Legends View Public Whiteboard A: Metcon (No Measure) A. 800m Walk B. CARs 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 50m
October 4, 2022 - No Comments! 10/4/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds250/200m Row *increase pace each set 6 Inchworm Push-Ups 10 Hollow Rocks 8 Bulgarian Ring Rows 10 Dual DB Poliquin Raises B: Single Arm Dumbell Press 12:00 EMOM min 1: 5/5 Single Arm DB Strict Press min 2: 8 Barbell Bent Over Rows *building to 5RM Strict Press on Each Arm, Bent Rows at moderate load across C: Metcon (Time) "10x500m Row Test" 10 Sets x 500m @ ~2k Pace R: 1:00 b/s *score is Average Pace/500m Time Cap: 30:00 Cap *Sub 400m ski or Run or 24/18 cal Bike D: Warm-up (No Measure) Shoulder mobility10/10 Side Lying Thoracic Rotation 10 Thoracic Extension with Foam Roller 1:00/1:00 Scorpion Stretch :30/:30 Thread the Needle Stretch
October 4, 2022 - No Comments! 10/4/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 30 Bench press (155/105) 50 Pendlay rows (135/95) ---- Straight into.... ---- 3 rounds 15 Close grip bench press 25 Yates rows
October 3, 2022 - No Comments! 10/3/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality1:00 Cardio Choice 10 DB Goblet Split Squats 10/10 Dynamic Clam Shells 8/8 Pistol Step-Downs 10 Dual DB Romanian Deadlifts B: Strength Front Squat + Back Squat Every 3:00 for 15:00 2 Front Squats + 4 Back Squats *start @ 80% of Front Squat *Record heaviest weight C: Metcon (Time) "Liar Liar" For Time 150 Wall Balls (R+20/14, Rx 16/12) EMOM, starting at 0:00 Complete 5 Deadlifts (R+ 225/155, Rx 165/125) Time Domain: 7:00-11:00 Time Cap: 18:00
October 2, 2022 - No Comments! 10/02/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 50 DU ---- 3rds 10 DB floor bench press (50/35) 10 Russian KB swings (53/35) 10/10 KB bent over rows (53/35) ---- 100 DU ---- 2rds 10 DB floor bench press (70/50) 10 Russian KB swings (70/53) 10/10 KB bent over rows (70/53) ---- 100 DU ---- 3rds 10 DB floor bench press (50/35) 10 Russian KB swings (53/35) 10/10 KB bent over rows (53/35) ---- 50 DU
October 1, 2022 - No Comments! 10/1/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 12:00 EMOM min 1: Cardio Choice min 2: 10 Hollow Rocks +:10 Hollow Hold min 3: 6 Inchworm Push-Ups min 4: 10 Alt Step-Ups + 5 Box Jumps B: Metcon (Time) "Problem Dog" 10 Rounds For Time: Partner 1: 400m Run (sub 27/22 Cal Bike) Partner 2: Completes 1 Round 18 GHD Sit-Ups or 25 Abmat Sit-Ups 9 Burpee Box jump Overs (R+24/20, Rx20/16″) *Each Partner must complete 5 rounds of run + 5 Rounds of GHDs and Burpee Box Jumps Time Domain: 15:00-22:00 Time Cap: 25:00 C: Metcon (No Measure) 3 sets1:00 Weighted Forearm Plank 1:00 Weighted Sorenson Hold R: as needed b/exercises and sets
September 30, 2022 - No Comments! 9/30/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 sets for quality1:00 Cardio Choice 10 Bootstrap Squats 10/10 Dynamic Clam Shells 8/8 Pistol Step-Downs 6 Scap Pull-Ups + 6 Kip Glides 8/8 Single Arm DB Push Press B: Warm-up (No Measure) Primer (10-15min)BMU Progression: Pistol Progression 3-4 Sets, increasing to working weights Power Clean + 3 Push Jerks C: Metcon (AMRAP - Rounds and Reps) "Open House" 20:00 AMRAP 3 Shoulder to Overhead (R+185/125, Rx155/105) 5 Bar Muscle-Ups (sub Burpee C2B Pull-Ups or Burpee pullups) 8 Alt Pistols Goal: 1:30-2:00/Round 10+ Rounds D: Metcon (No Measure) Friday finisher3 Sets Max DB Pinch Grip Hold (R+ 25/15, Rx 15/10 per hand) R: 15sec 10 Barbell Curls R: 15sec Max Dual DB Overhead Hold (R+50/35, Rx 40/25) R: 15sec 10 Barbell Strict Press R: 60sec
September 29, 2022 - No Comments! 9/29/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds for quality1:00 Row (:30sec ez, :20 Mod, :10 hrd) 25ft Low Crawling Lunge 8/8 Single Leg KB RDL 10 Lateral Box Crossover Step-Overs :30sec Wall Sit B: Box Back Squat Use box or bench. squat position is parallel or 1" belowEvery :90sec sets 1-6: 3 Reps @ 70-75% sets 7-12: 3 Reps @ 80-85% 20/16" Box *Record heaviest 3reps *Box height should be right at parallel or right above so adjust accordingly if 20/16 doesn't fit this requirement C: Metcon (2 Rounds for time) "Peekaboo" Every 5:00 for 10:00 15-12-9 Alt DB Snatch (R+50/35, Rx 40/25) Lateral Burpees over DBs *Sprint! * The goal here today is to finish each set in 3:00-3:30 D: Metcon (No Measure) Mobility if time permits1:00/1:00 Couch Stretch 1:00/1:00 Extended Arm Lizard Pose 1:00/1:00 Single Leg Forward Fold 1:00 Updog Pose
