September 30, 2021 - No Comments! 9/30/21 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Front Squat For Load: 1RM Front Squat – 15-20min Rest 3min Front Rack Static Hold at 120-160% of today’s 1RM 3 x :10sec B: Metcon (No Measure) Complete the following in sets: 4 Sets 10 KB Goblet Squats 10/Side KB Alt Cossack Lunges 10/side KB Alt Curtsy Lunges Core: Time Remaining
September 29, 2021 - No Comments! 9/29/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Squat Clean (Week 11/12) Set 1: 2 reps @ 75% Set 2: 2 reps @ 80% Set 3: 2 reps @ 85% Set 4: 2 reps @ 90+% - Rest 2 minutes B/T Sets - Cleans are not touch and go % are based off your 1rm Clean **Record Set 4 B: Metcon (AMRAP - Rounds and Reps) AMRAP 1614 Renegade Rows (R+50/35, Rx40/25) (the standard for today is R row L row =2 reps) 50ft Handstand Walk (R+Unbroken) 14 Dumbbell Box Step ups (R+24/20, Rx20/16) HANDSTAND WALK SUB: 2 Wall Walks + :20 hold Goal: 4+ Rounds Push yourself on your skills. The lower volume provides an opportunity for unbroken movements. Let's move with a purpose.
September 28, 2021 - No Comments! 9/28/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Back Squat (Week 11/12) Set 1: 3 reps @ 75% Set 2: 3 reps @ 80% Set 3: 3 reps @ 85% Set 4: 3 reps @ 90+% Rest as needed b/t sets % based on 1RM back squat B: Metcon (No Measure) EMOM x 20:00 1: 15 Wall balls (R+20/14,Rx16/12) 2: 12 Push-ups 3: 1 Round of * 4: Rest *= 12 Deadlifts / 9 Hang power Cleans / 6 Pendlay Rows (R+155/105, Rx125/85) Goal: Try and keep WB and PU unbroken and finish in less than :50sec. Push yourself on the BB round and work for unbroken sets due to rest period.
September 28, 2021 - No Comments! 9/28/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT 9.28.2021 CHEST: INCLINE (Use 45# Plate under bench) Work for a heavy 2 (15-20 min) BACK: 5 Sets 10 DB Pullover (flat bench) 5 Strict Supinated Chin-ups 10 BB Bent Over Rows 10 BB Yate Rows 20 Banded Lat Pulls
September 27, 2021 - No Comments! 9/27/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Snatch (Week 11/12) Set 1: 2 reps @ 75% Set 2: 2 reps @ 80% Set 3: 2 reps @ 85% Set 4: 2 reps @ 90+% - Rest 2 minutes B/T Sets - Snatch are not touch and go % are based off your 1rm Snatch B: Metcon (AMRAP - Rounds and Reps) AMRAP 10250m Run 4 Bar Muscle-Ups 3 Squat Cleans (R+185/125, Rx155/105) Goal = 4 rounds + BMU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B *Aim for today is to cycle through the Bar Muscle-Ups and Squat Cleans. Your recovery is on the run. Challenge yourself and attempt unbroken cleans on each set.
September 26, 2021 - No Comments! 9/26/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) ACTIVE RECOVERY5 ROUNDS (CAP 20min) 50 DU or 100 Singles 12 Russian KB Swings 12 KB Cyclist Squats 10/side Reverse KB Deficit Lunges AMRAP 15 20 Abmat Situps 20 DB Russian Twists 20 Bicycle Crunches 20 Ankle Touches 20 Vups or Knee-ups 1min Plank Remaining Time - Mobility: Foam Roller, Banded Stretches, Lacrosse Ball, etc..
September 25, 2021 - No Comments! 9/25/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Deadlift (Week 10/12) Every 2:00 x 6 Sets Sets 0-3: 8 Reps Sets 4-6: 6 Reps Deadlifts MUST be Unbroken *Start at 60% of 1Rm Deadlift and add weight each set B: Metcon (Time) 30 Ab Mat Sit-ups 15 Hang Power Cleans (R+155/105, Rx135/95) 15 Toes to bar 30 Ab Mat Sit-ups 15 Hang Power Cleans 15 Toes to bar 30 Ab Mat Sit-ups 15 Hang Power Cleans 15 Toes to bar 30 Ab Mat Sit-ups Goal: 12:00-13:00 There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be unbroken or 1 break.
September 24, 2021 - No Comments! 9/24/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) Barbell ConditioningSquat Cleans (unbroken) 12 Reps (R+ 115/75, Rx 95/65) 9 Reps (R+135/95, Rx 115/75) 6 Reps (R+155/105, Rx 135/95) 3 Reps R+ 185/125, Rx 155/105) B: Metcon (5 Rounds for time) 5 Rounds500 m Run 20 Double DB Front Squats (R+50/35, Rx40/25) Rest :60 sec B/T Rounds Goal: Sub 3:00 Per Sets :60 rest will go quickly so keep this in mind when pacing your run. The squats should be unbroken . 30min time cap
September 23, 2021 - No Comments! 9/23/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Push Press (Week 10/12) Set 1: 3 reps @ 75% Set 2: 3 reps @ 80% Set 3: 3 reps @ 85% Set 4: 3 reps @ 87+% Set 5: 3 reps @ 87+% - Rest 1 ish minutes B/T Sets % are based off your 1rm Push Press Use these sets to work up to a heavy 3Rm for the day. Do not need to be a PR B: Metcon (4 Rounds for reps) 4 Rounds x 3:00 AMRAP200m Run 10 Strict Handstand Push-ups - Max Sandbag Cleans over shoulder (R+150/100, Rx100/75) Rest 2:00 b/t amraps Scaled: 12 Regular Push-ups / Med ball Sq Cleans Goal: 5+ Reps The Handstand Push-ups should stay unbroken as long as possible and you should have :45+ each round for the sandbag cleans
September 23, 2021 - No Comments! 9/23/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Front Squat (4x6) Set 1: 6 Reps @ 65% Set 2: 6 Reps @ 70% Set 3: 6 Reps @ 80% Set 4: 6 Reps @ 82+% Use your numbers from prior week(s) as reference or % on 1RM B: Metcon (No Measure) ARMS - COUPLETSARMS: 4 Couplets – Each x3 Supersets (Rest :45sec B/T superset) • 10 DB Hammer Curls + 10 DB Skull Crushers • "21" Empty BB Curls + 21 Close Grip Pushups • 10 Chest Supported DB Bicep Curls (Use 2x45# plates to incline bench) + 10 DB Tricep Kickbacks • 10 Supinated BB Rows + 10 Pronated BB Rows (Off the J-Hooks)
