September 22, 2022 - No Comments! 9/22/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 5rds 10 seated military press (behind neck) 10 seated military press (front rack) 10/10 DB SA arnold press 4rds 12 BB front delt raises 12 DB rear delt raises 100m plate ovhd carry Core: TBD
September 22, 2022 - No Comments! 9/22/2022 HomeGrown AthletX - Legends View Public Whiteboard A: Metcon (No Measure) A. 800m Walk B. Warm Up Strength and mobility Reverse lunges (ring support) Box to stand (no arm assist) WOD EMOM 3 with one minute rest 5 Russian Kettlebell swings 10 Burpees to box 15 Seated box knees to chest
September 22, 2022 - No Comments! 9/22/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds for quality1:00 Cardio Choice 25ft Low Crawling Lunge 6/6 KB Halos 7/7 KB Windmill 50/50ft SA Bottoms Up KB Waiters Walk B1: Bench Press (Push/Pull EMOM *Speed Focus ) 12:00 EMOM Min 1: 5 Bench Press @ 60% (00x0 tempo) Min 2: 5 Pendlay Row *speed off the floor *Record heaviest weight for bench on B1 and Pendlay rows on B2 B2: Pendlay Row (Push/Pull EMOM *Speed Focus ) 12:00 EMOM Min 1: 5 Bench Press @ 60% (00x0 tempo) Min 2: 5 Pendlay Row *speed off the floor C: Metcon (AMRAP - Rounds and Reps) "Mock! Yeah! Ing! Yeah!" 12:00 AMRAP 12 Renegade Rows (R+50/35, Rx 40/25) 24 Running Single Unders 10 Toe to Bar (Sub 10 Knee to Elbows or V-ups) 20 Double Unders (sub 40 single unders) Goal: 6+ Rounds *Renegade Row L + R = 2 reps D: Warm-up (No Measure) Mobility - if time permits5/5 Active Pigeon Stretch :30sec Childs Pose 10/10 Side Lying Thoracic Rotations 10/10 Supine Lumbar Rotation Stretch
September 21, 2022 - No Comments! 9/21/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds for quality200m Run 6 Inchworm Push-Ups 15 Banded Goodmornings 10 Goblet Cossack Squats 10/leg SL Glute Bridges + :10/leg SL Glute Bridge Hold B: Metcon (Time) Long distance WOD"Limo Driver" For Time 400m Run (sub 27/22 Cal Bike) 20 American KBS 20 Wall Balls 400m Run 30 American KBS 30 Wall Balls 400m Run 40 American KBS 40 Wall Balls 400m Run 30 American KBS 30 Wall Balls 400m Run 20 American KBS 20 Wall Balls 400m Run Load: (R+53/35, Rx44/26) (R+20/14, Rx 16/12) Goal Time: 22:00-25:00 Time Cap: 40:00 C: Metcon (No Measure) Accessories3 Sets 20 Alt Back Rack Reverse Lunges 1:00 GHD Sorenson Hold
September 20, 2022 - No Comments! 9/20/2022 HomeGrown AthletX - Legends View Public Whiteboard A: Metcon (No Measure) A. General Warm Up B. Row Ski Bike easy 1,000m C. WOD For Time 5 Rounds for time Row/Ski 400m 25 PVC Good Mornings 20 Seated box thrusters 15 Ring rows 10 Banded chest press 5 Kettlebell Deadlifts
September 20, 2022 - No Comments! 9/20/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 rounds for quality1:00 Cardio Choice 8/8 Single Arm DB Upright Row 8/8 Single Arm DB Strict Press 10 Box Jumps 2 Wall Walks + 10sec Wall Facing Handstand hold B: Metcon (Weight) Weightlifting strengthEvery 90sec for 15:00 (5 Sets) Station 1: 3 Push Press Station 2: 2 Push Jerks + 2 Split Jerks Start at 75% of Push Press, and increase loads. *Record heaviest load C: Metcon (Time) "I.O.U's" For Time 21-15-9 Strict Handstand Push-Ups Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″) 9-7-5 Ring Muscle-Ups (Sub Burpee C2B Pull-Up or Burpee Jumping Pull-Up) Time Domain: 9:00-12:00 Time Cap: 18:00
September 20, 2022 - No Comments! 9/20/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 1-2-3-4-5-6-7-8-9-10 Bench press (155/105) Deadlift (205/155) **After each set - Run 100M** Sub, Ski erg 100M Rest 3 Rds Superset 12 DB's skull crushers 20 DB's close grip press (speed) Rest: 1min
September 19, 2022 - No Comments! 9/19/2022 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: Back Squat Take 12:00 to Establish a 5RM Back Squat C: Metcon (3 Rounds for distance) Row progression"Salmon of Capistrano" 3 Sets 4:00 AMRAP, Max Meters Row or Ski or Cal Bike or 1000m Run 4:00 Rest
September 18, 2022 - No Comments! 9/18/2022 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 40-40-40-40-40-40 Double unders ---- 4/4-8/8-12/12-16/16-20/20-24/24 Hang DB SA Sumo high pull ---- 4/4-8/8-12/12-16/16-20/20-24/24 DB SA bench press ---- Core: time remaining - AMRAP 50 ankle touches 50 weighted straight leg sit-ups
September 17, 2022 - No Comments! 9/17/2022 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 rounds1:00 Bike 200m Run :15 Passive Hang + 15 Active Hang 15 Banded Face Pulls :20sec Tuck Bar Hold Hang B: Bar MU progressions (Skills and drills) C: Metcon (Time) "Mighty Mighty Titans" 90 Cal Bike (SUB Row 112 cals) 1600m Run 90 Pull-Ups 60 Cal Bike (SUB Row 75 cals) 1200m Run 60 Chest to Bar Pull-Ups 30 Cal Bike (SUB Row 38 cals) 800m Run 30 Bar Muscle-Ups (SUB banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up) *Run will be done in 200m segments relay style with partner In either 2 person or 3 person teams If a 3 person team, work is split 3 ways, but you will have 2 of the partners run the 200m together and the other partner run solo. 30:00-40:00 40:00 Time Cap
