February 17, 2021 - No Comments! 2/17/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Bench Press 5 DB Bench Press (try for 65% 1RM) *bench or floor B: Metcon (6 Rounds for time) On the 5:00 x 6 Rounds400m Run 21 Hand Release Push-ups 12 Kettlebell Swings (R+70/53, Rx 53/44) *Make sure you get some rest to hit the next round just as hard
February 16, 2021 - No Comments! 2/16/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Overhead Squat (Pausing) On the 2:00 x 5 Sets: 1 Pausing Overhead Squat *Pause 10 Seconds in Bottom B: Metcon (Time) 21-15-9: Overhead Squats (R+95/65, Rx 75/55) V-ups Directly Into… 15-12-9 Thrusters (R+95/65, Rx 75/55) Pendlay Rows
February 16, 2021 - No Comments! 2/16/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 3 Huge Sets (25min CAP) 18-15-12-9-6 = 1 SET DBs Romanian Deadlift (mid-shin) DBs Floor Press Rest :90s between sets REST 5min KABATA STYLE – Focusing on Static training (Static Holds) 20s on / 10s static hold X2 cycles (16min of work) Complet 4rds before moving to the next movement. • 4 rds Front Delt Raises • 4 rds Side Delt Raises • 4 rds Bent Over Rows • 4 rds Bicep Curls *** We are using "light" weights due to the static holds. Empty BB or small plates. 20s of work/reps – DO NOT go out HOT!! Maintain a good pace, DO NOT break on static holds ***Break on 20s reps. If need be, 10s static hold into 10s dynamic reps
February 15, 2021 - No Comments! 2/15/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (5 Rounds for reps) AMRAP 3: 50 Double Unders 21 Bar-Facing Burpees Max Power Cleans (R+115/75, Rx 95/65) Rest 3 Minutes AMRAP 3: 50 Double Unders 18 Bar-Facing Burpees Max Power Cleans (R+135/95, Rx 115/75) Rest 3 Minutes AMRAP 3: 50 Double Unders 15 Bar-Facing Burpees Max Power Cleans (R+155/105, Rx125/85) Rest 3 Minutes AMRAP 3: 50 Double Unders 12 Bar-Facing Burpees Max Power Cleans (R+185/135, Rx155/115) Rest 3 Minutes AMRAP 3: 50 Double Unders 9 Bar-Facing Burpees Max Power Cleans (R+205/145, Rx155/115) B: Metcon (No Measure) MidlineNot for Time: 50 GHD Wallball Sit-ups anchor feet 50 AbMat Sit-ups 50 Hollow Rocks
February 14, 2021 - No Comments! 2/14/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (No Measure) HAPPY VALENTINE’S DAY – PARTNER WOD PART A) 2000M Row (Partner 2 Jumps Rope) ***switch every 500M*** ***For each jump rope break = partners perform 14 BURPEES Time Cap: 15min B: Metcon (No Measure) AMRAP (with a partner) in 20min From 0:00-5:00 Max Hand Release Push-Ups Max Kettlebell Sumo Deadlift High-Pulls (53/35) (alternate between movements, switch as desired) REST 1min From 6:00-10:00 Max "Synchronized Air Squats (with empty BB) placed on shoulder and face opposite directions. REST 1min From 11:00-13:00 Partner A Max Row – Calories Partner B 400m Run From 13:00-15:00 Partner B Max Row – Calories Partner A 400m Run REST 1min Finally, from 16:00-20:00 Max Inverted Vups from the ROWER (partner performs alt single leg Vups) switch as needed!!!
February 14, 2021 - No Comments! 2/14/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HAPPY VALENTINE’S DAY – PARTNER WOD PART A) 2000M Row (Partner 2 Jumps Rope) ***switch every 500M*** ***For each jump rope break = partners perform 14 BURPEES Time Cap: 15min B: Metcon (No Measure) AMRAP (with a partner) in 20min From 0:00-5:00 Max Hand Release Push-Ups Max Kettlebell Sumo Deadlift High-Pulls (53/35) (alternate between movements, switch as desired) REST 1min From 6:00-10:00 Max "Synchronized Air Squats (with empty BB) placed on shoulder and face opposite directions. REST 1min From 11:00-13:00 Partner A Max Row – Calories Partner B 400m Run From 13:00-15:00 Partner B Max Row – Calories Partner A 400m Run REST 1min Finally, from 16:00-20:00 Max Inverted Vups from the ROWER (partner performs alt single leg Vups) switch as needed!!!
February 13, 2021 - No Comments! 02.13.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (No Measure) Warm-up: 10 Inchworms 15 Push-up 10 Warrior Squat 20 Jump Squats 30 Mountain Climbers 500m Row/Run B.: Metcon (3 Rounds for reps) AMRAP 5: Buy-in: 50 Double-unders 15 T2B 15 Power Clean (R+115/75, Rx 95/65) Rest 2 min AMRAP 5: Buy-in: 50 Double-unders 10 T2B 10 Power Clean (R+135/95, Rx 115/75) Rest 2 min AMRAP 5 : Buy-in: 50 Double-unders 5 T2B 5 Power Clean (R+175/115, Rx135/95)
February 12, 2021 - No Comments! 2/12/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (4 Rounds for weight) Olympic LiftingOn the Minute x 8: 3 Squat Snatches Rest 1 Minutes On the Minute x 8: 2 Squat Clean and Jerks Squat Snatch Percentages: Sets 1-4: 63% 1RM Sets 5-8: 68% 1RM Squat Clean and Jerk Percentages: Sets 1-4: 68% 1RM Sets 5-8: 73% 1RM B: Metcon (AMRAP - Rounds and Reps) AMRAP 20 mim400m Run 1 Round of "DB Barbara" 1 Round of "DB Barbara" 20 DB Bent Over Rows 30 Push-ups 40 AbMat Sit-ups 50 Air Squats
February 11, 2021 - No Comments! 2/11/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds9 Barbell Good Mornings 12 Weighted Glute Bridges 15 V-ups B: Metcon (Time) 2,000/1,600 Meter Row/Ski *On The Minute: 5 Deadlifts (R+185/125, Rx155/105) *Start with DL
February 11, 2021 - No Comments! 2/11/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Back (part A) – 5 x 10 (Complete all sets before moving to next movement) 5 x 10 x BB Bent Over Rows (Wide grip) 5 x 10 x BB "Yates" Rows (Supinated grip) 5 x 10 x Strict Pull-ups Immediately to the following; Back (part B) – Rest :15-:20s after each set 3 x 12 x DB Bent Over Rows 3 x 12 x DB Gorilla Rows KABATA STYLE: 45s on / 15s off (16min), Empty BB • Supine Rows (from the J-hook) • BB Reverse Curls • BB Behind The Neck Shoulder Press • Diamond Push-ups
