HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Shoulders
5 Sets

6/6 DB SA hang clean

6/6 DB SA shoulder 2 ovhd

6/6 DB SA hang clean and jerk

100m Plate ovhd carry

**Complete one side throughout the 3 movements - unbroken**

B: Metcon (No Measure)

Back
5 Sets

10 DBs Renegade rows (push-up/row/push-up/row = 1 rep)

10 DB Elevated plank rows (use bench - hips down)

C: Metcon (No Measure)

Core - time permitting

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

1:00 Row

10 Scapular Pull-Ups

10 Kip Swings

20 Alt V-Ups

5 No Jump Burpees

B: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP, w/Partner
500m Run (SUB 45/35 cal Bike)

40 Toe to Bar

30 Burpee Box Get-Overs (R+ 36/30, Rx30/24″)

*Partition between partners in the best way you can

Solo Version: AMRAP of 25-20-15

3 Person Team Variation: Two People Working Synchro at all times to accumulate reps.

C: Metcon (No Measure)

Core finisher
7:00 AMRAP

1:00 Forearm Plank

:30sec Hollow Hold

*if you go unbroken you will finish

4 Rounds + 1:00 Plank

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

20sec Bear Plank Shoulder Taps

10/8 Push-Ups

:30sec KB Dead-Bugs

B: Back Squat

Take 10:00-12:00 to find an 8RM

82-85% of 1RM

C: Warm-up (No Measure)

WOD primer
5 Deadlifts

:20sec Handstand Hold

—

Add weight

5 Deadlifts

3 Handstand Push-Ups

—

Add weight

5 Deadlifts *working loads

3 Handstand Push-Ups

—-

Add weight

3 Deadlifts *overweight

3 Handstand Push-Ups

D: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*we would recommend not to kip and should never be performed if you can not do strict HSPU first.

E: Metcon (No Measure)

If time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets
1:00 Bike or Row

30sec Jump Rope Practice

10 Dual DB Deadlifts *increase weight each set

10 Hollow Rocks

:30sec Plank Hold

B: Metcon (5 Rounds for time)

"Ritz Paris"
Every 6:00 for 30:00

30/21Cal Row or Ski 22/16 Cal Bike

50m Farmers Carry (25m down, 25m back) (R+80/60, Rx 50/30)

80 Double Unders (SUB 160 Singles)

20/16 Cal Row or Ski 14/12 Cal Bike

Goal: 4:00 on/2:00 off

C: Metcon (No Measure)

If time permits - 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)

BACK
5 rounds

8 Pendlay rows

8 Bent over rows

8 Bent over rows (wide grip)

10 DB SA rows

B: Metcon (No Measure)

SHOULDERS
5 rounds

8 Seated military press (front or behind)

8/8 SA DB Half kneeling press

8/8 DB Arnold press

15 Small plates rear delt raises

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2:00 Cardio Choice

2 Rounds

8 (Inchworm Push-Up + Squat)

10/10 Glute Bridge March

:15sec Dead-Hang + :15sec Active Hang

8 Kip Swings

B: Skill work on kipping pull-up

C: Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00 - 18:00

Time Cap: 25:00

D: Metcon (No Measure)

If time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run (easy)

----

3 sets

10 Alternating Step-ups

10 Goblet cossack squats

15 Banded goodmornings

200m Run @ mile pace

B: Metcon (Weight)

Back Rack Front Foot Elevated Split Squat

Take 12:00 to Establish Max

8 Reps/Each Building to a Max for Day

R: as needed b/s

* We are re-testing the 8RM on the Split Squat today to really see the improvement in our single leg strength work that we have focused on a bit more here during this cycle. Goal is to increase 10-20# or so from the last time we tested this.

C: 1-Mile Run (Time)

Max Effort 1-Mile Run
1 Mile Run Time Trial

(SUB: 108/88 Cal Bike)

D: Metcon (No Measure)

If time permits
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (7 Rounds)

Max effort at 60% of 1RM

Every break, 50 Abmat sit-ups

B: Metcon (No Measure)

Remaining time

Arms: AMRAP XXmin

10 Tall kneeling supinated shoulder press

10 BB bicep curls

10 BB reverse curls

10 BB skull crushers or tricep ext

10 ring dips

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 rounds
1:00 Cardio Choice

10 Alternating Arm Swings

10 Weighted Passthroughs

10 Alternating Lunge + 10 Jumping Lunges

B: Metcon (No Measure)

Plyometrics
Seated Box Jump to High Box

6 Sets x 3 Reps

R: 1:00 b/s

C: Warm-up (No Measure)

BB Primer
Hang Snatch High Pull + Hang Muscle Snatch +Hang Power Snatch

5x (1+1+1)

D: Power Snatch

10:00 EMOM

1 Rep, starting @ 60% up to max

—-2:00 Rest —-

Power Clean

10:00 EMOM

1 Rep, starting @ 60% up to max

*Record heaviest single

E: Warm-up (No Measure)

Core finisher
20 Alt V-Ups

-Max Hollow Hold

R: 60sec

20 Russian Twists

-Max Extended Plank Hold

R: 60sec

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

EMOM 10
Core:

1. Abmat sit-ups

2. Russian twist

3. Flutter kicks

4. Scissor kicks

5. Hollow rock

6. Ankle touches

7. Alt Vups

8. Side plank

9. Side plank

10. Circle of death

B: Metcon (No Measure)

Landmines
3 Rounds - All movements 12-15 reps

Time cap 40min

1. Front squats

2. SL SA Romanian deadlift (same side, right)

3. SL SA Romanian deadlift (same side, left)

4. SL SA Reverse lunge (same side, right)

5. SL SA Reverse lunge (same side, left)

6. Half kneeling SA press (right)

7. Half kneeling SA press (left)

8. SA Bent over row (right)

9. SA Bent over row (left)

10. "T" row

*Rest 2min*