January 2, 2021 - No Comments! 01.02.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (Time) Happy New Year! For Time 800 meter Run 50 Hang Power Cleans (R+115/75, Rx75/55) 50 Air Squats 600 meter Run 30 Hang Power Cleans (R+135/95, Rx115/75) 30 Air Squats 400 meter Run 10 Hang Power Cleans (R+155/115, Rx135/95) 10 Air Squats
December 30, 2020 - No Comments! 12/30/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A1: Power Snatch (Technique) On the 0:00: 1:30 x 5 Sets: 1 Power Snatch 3 Snatch Balances Stimulus Set 1 – 50% of 1RM Snatch Set 2 – 55% of 1RM Snatch Sets 3+4+5 – 60-65% of 1RM Snatch Technical work to prime for heavier hang squat snatches. Please focus on two points… 1. Positioning and 2. Speed. Following the power snatch, start with our feet in our "pulling" stance (around hip width). As we drop into our squat during the snatch balance, find our "squatting" stance (around shoulder width). The quality of this footwork is key, and the first focus point. After we dial in the footwork, turn our attention towards the speed of the drop. A2: Hang Snatch On the 10:00…Hang Squat Snatch On the Minute x 10: 1 Hang Squat Snatch Stimulus Set 1 – 56% of 1RM Snatch Set 2 – 60% of 1RM Snatch Set 3 – 64% of 1RM Snatch Set 4 – 68% of 1RM Snatch Set 5 – 72% of 1RM Snatch Set 6 – 76% of 1RM Snatch Set 7 – 80% of 1RM Snatch Sets 8+9+10 – 80-90% of 1RM Snatch B: Metcon (Time) 20/15 Cal Row/Ski, 14/11 Cal Bike, 10 Hang Squat Cleans (R+155/105, Rx125/85) 20/15 Cal Row/Ski, 14/11 Cal Bike, 9 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 8 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 7 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 6 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 5 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 4 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 3 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 2 Hang Squat Cleans 20/15 Cal Row/Ski, 14/11 Cal Bike, 1 Hang Squat Cleans
December 29, 2020 - No Comments! 12/29/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) 100 Burpees every 3:00 run 250m Run, start on run Time Cap – 15:00 B: Metcon (2 Rounds for reps) On the 0:00… AMRAP 10: 5 Deads, (R+ 315/205, Rx225/155) 14/10 Cal Row/Ski or 10/7 Cal Bike 30 push ups Rest 5min On the 15:00… AMRAP 10: 10 Deadlifts (R+205/145, Rx155/115) 14/10 Cal Row/Ski or 10/7 Cal Bike 15 HR Push ups
December 29, 2020 - No Comments! 12/29/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) ONE DUMBELL – NO PROBLEMCHEST: 5 Sets 10 x Single Arm DB Floor or Bench Press 15 x Single Arm DB Pull Over (Use bench) 4 x DB Walk Over Push-ups (1set = DB+right+DB+left) Rest: 30 seconds between sets Shoulders: 5 Sets 10 x Half Kneeling Crush Grip DB Press 10 x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion) Rest: 30 seconds between sets
December 28, 2020 - No Comments! 12/28/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) On the 5:00 x 4 Rds21/15 Cal Row/Ski or 15/11 Cal Bike 15 Sit-ups on wall ball 21/15 Cal Row/Ski or 15/11 Cal Bike Your score is your slowest time B1: Metcon (3 Rounds for reps) On the 0:00… AMRAP 3:00: 3 Power Cleans (R+135/95, Rx 115/75) 3 Front Squats 3 Push Jerks --Rest 3:00 On the 6:00… AMRAP 3:00: 3 Power Cleans (R+155/105, Rx125/85) 3 Front Squats 3 Push Jerks --Rest 3:00 On the 12:00… AMRAP 3:00: 3 Power Cleans (R+185/125, Rx155/105) 3 Front Squats 3 Push Jerks --Rest 3:00 B2: Metcon (Weight) On the 18:00… 5:00 to Build to a Heavy Complex: 1 Power Cleans 3 Front Squats 1 Split Jerk
December 26, 2020 - No Comments! 12.26.20 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (Time) For Time Buy-in: 150 Double-Unders Then, perform: 5 Rounds 12 Squat Cleans (R+135/95, Rx115/75) 24/18 Cals Row/SKi 12 Devil Presses (R+50/35, Rx40/25) Cash-Out: 150 Double-Unders
December 23, 2020 - No Comments! 12/23/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) 800m Run 21 Push up Knee Tuck 800m Run 21 Power Clean and Jerks (R+155/105, Rx125/85) 800m Run 21 Push up Knee Tuck 800m Run B: Metcon (No Measure) MidlineTabata V Ups and Russian Twists Alternating between the two
December 22, 2020 - No Comments! 12/22/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Hang Snatch (Complex: 5 Sets) 1 Pausing High Hang Squat Snatch (pockets) 1 Pausing Hang Squat Snatch (right above knees) 1 High Hang Squat Snatch (pockets) 1 Hang Squat Snatch (right above knees) *On the pausing reps, we are pausing for 1s at the starting position *and* in the catch. B: Metcon (AMRAP - Rounds and Reps) AMRAP 1225 Double-Unders (sub 50 single unders) 9 Wt Plate sit up (R+45/35, Rx 33/15) 25 Double-Unders 9 Hang Squat Snatches (R+95/65, Rx 75/55)
December 22, 2020 - No Comments! 12/22/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 12 DB’s of Xmas: On the first day of Xmas my KPY trainer gave to meeeee……. 1. DB Man Maker 2. DB Bent Over Rows 3. DB Upright Rows 4. DB Deficit Push-Ups 5. DB Floor Presses 6. DB Front Squats 7. DB Reverse Lunges 8. DB Curtsy Lunges 9. DB Toes 2 Dumbbells 10. DB Shoulder 2 Ovhd 11. DB Hammer Curls 12. DB Deadlifts
December 21, 2020 - No Comments! 12/21/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (No Measure) 3 Rounds Not For Time7 Double DB Floor Press 14 Double DB Bent Over Row 28 Banded Pull-Aparts B: Metcon (3 Rounds for reps) 3 Rounds x AMRAP 427/21 Cal Row/Ski or 18/15 Cal Bike 21 Power Cleans 15 Burpee Box Jumps (R+24/20, Rx20/16″) Rest 3min after each round Round 1 – (R+135/95, Rx 115/75) Round 2 –(R+115/75, Rx 95/65) Round 3 – (R+95/65, Rx 75/55)
