HomeGrown AthletX - Legends

View Public Whiteboard

A: Metcon (Time)

A.10 Min CARs /Mobility

B. Balance

C. WOD

4 Rounds For Time

25-Calorie Row/Erg

15 Knees to Chest (from box or floor)

10 Air Squats

5 KB Deadlifts (heavy)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds
200m Run

10 Hollow Rocks

:10 Hollow Hold

:15sec Passive Hang + :15sec Active Hang

4/4 Single Arm Ring Rows

B: Metcon (AMRAP - Reps)

Pull-up strength test
5:00 AMRAP

1:00 Accumulated Dead-Hang

Max Strict Pull-Ups in Remaining Time

C: Metcon (5 Rounds for reps)

"Alala"

5 Sets

3:00 AMRAP, 1:00 Rest

:30sec Max Rx GHD Sit-Ups or R+ Weighted Plate Sit-Ups

400m Run

-Max Push-Ups in Remaining Time

*This workout is scored as Sit-Ups + Push-Ups

* R+Wear a 20/14lb Weight Vest

*SUB 27/22 Cal Bike

D: Metcon (No Measure)

Mobility
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

All barbell at 65% push press
2 rounds

50 Shoulder to overhead

400m run

50 Front rack lunges

400m run

50 bar facing burpees

400m run

B: Metcon (No Measure)

Core: time remaining

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 rounds for quality
6 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

5/5 SA DB Deadlifts

10 DB Goblet Cossack Squat

:30sec DB Dead-Bug

B: Back Squat

Take 15:00 to Establish a 1RM Back Squat

R: 5:00

Max Reps at 85% of 1RM (Goal 5-8 Reps)

*Record max reps at 85% in notes

empty bar 10 reps

40-50% 5 reps

60% 3 reps

70% 2 reps

75% + 1 reps

C: Metcon (AMRAP - Rounds and Reps)

"Priam"

10:00 AMRAP

5 x Right Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

5 x Left Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

10 Single DB Box Step-Overs (R+24/20, Rx20/16″)

Load: (R+50/35, Rx 40/25)

*for an extra challenge use a KB (R+53/35, Rx44/26)

HomeGrown AthletX - HGX-FIT for Kids

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 DB's Deadlift

10 DB's Hang pwr clean

10 DB's Push press

B: Metcon (AMRAP - Rounds and Reps)

Body conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 20/16''

*15 Abmat Sit-Ups Each Round

HomeGrown AthletX - Functional Fitness

Warm UP

3 Sets, For Quality

:1 5 Box Pike Handstand Hol d

:30sec Dead-Hang

:15sec Hollow Rock s

5 Inchworm to Hollow Hold (2 sec)

Strength

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

“Deeds”

15:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs  (R+24/20, Rx20/16″)

*15 Abmat Sit-Ups Each Round

**wall walk sub: t he focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

*** The goal today is to stay between 3-5 Wall Walks a minute, 8-10 Burpee Box Jumps a minute and stay fast and unbroken on the abmat sit-ups. This means by the time we get to the round of 3-4-5 we are expecting the time for each round to be in the range of 1:30-2:30/Round. This means that once we hit 6 reps in the time will exponentially run away so be sure to pace accordingly in order to maintain a fast efficient effort in the 6’s and 7’s.

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for quality
:15 Box Pike Handstand Hold

:30sec Dead-Hang

:15sec Hollow Rocks

5 Inchworm to Hollow Hold (2sec)

B: Metcon (Weight)

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

C: Metcon (AMRAP - Rounds and Reps)

Body weight conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 24/20''

*15 Abmat Sit-Ups Each Round

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets for qualityu
:30sec Jump Rope

10 Bootstrap Squats

10/each Bent Over Y-T-W

:30sec Plank Shoulder Taps

B: Metcon (Time)

3 person team WOD
"Grown Ups"

For Time:

800m Run *Holding Rope Together

200 Double Unders *split

200m Run *Holding KBs

40 Synchro Goblet Squats

200m Run *Holding DBs

60 Synchro Alt DB Snatch

200m Run *Holding Wall Balls

80 Synchro Wall Balls

Time Domain: 20:00-25:00

Time Cap: 25:00

*Bike sub 60/42 and 15/10

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

----

2 Sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Hang Power Snatch

8 Scapular Pull-Ups

8 Bar Kip Swings

6 Pull-Ups or Jumping Pull-Ups

B: Power Snatch

8:00 EMOM

3 TnG Power Snatch

*start @ 60% of Power Snatch and increase

*Record heaviest 3 TnG

C: Technique Session

Kipping Pull-Ups

Chest to Bar Pull-Ups

D: Metcon (Time)

"Waterboy"

For Time

12 Power Snatch (R+155/105, Rx125/85)

24 Chest to Bar Pull-Ups (sub pull ups, jumping pull ups)

9 Power Snatch

18 Chest to Bar Pull-Ups

6 Power Snatch

12 Chest to Bar Pull-Ups

3 Power Snatch

6 Chest to Bar Pull-Ups

Time Domain: 10:00-14:00

Time Cap: 18:00

HomeGrown AthletX - Legends

View Public Whiteboard

A: Metcon (No Measure)

A. Warm up 800m walk

B. CARS /Balance

C. Strength KB Deadlift

D. WOD 20 minutes

10 Ball toss partner over rig

10 Ring row

10 Dumbbell shrugs (heavy)

10 Air Squats

10 Thrusters from box