October 20, 2020 - No Comments! 10/20/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) A) 50-40-30-20-10-50 KB Russian Swings (53/35) 5-5-5-5-5-5 DB Man Makers (50/35) Note: Man Maker=Push-up+Row+Row+Squat clean+thruster B) 4 x 15 Turkish sit-ups with a plate (legs straight) Paloff Banded Press (resist the band from pulling you towards the rig - engage core)
October 19, 2020 - No Comments! 10/19/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 30 Seconds: Jumping Jacks Spidermans Stretch Push-up to Down Dog Jumping Jacks Samson Stretch + Air Squat PVC Pass Through PVC Overhead Squats PVC Pass Through (More Narrow) B: Gymnastics Stamina Not for Time1:30 Light Row Ski or Bike, 35% Max Ring MU sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows) 1:30 Light Row Ski or Bike, 45% Max Ring MU 1:30 Light Row Ski or Bike, 55% Max Ring MU 2:00 Light Row Ski or Bike, 35% Max Ring MU 2:00 Light Row Ski or Bike, 45% Max Ring MU 2:00 Light Row Ski or Bike, 55% Max Ring MU *Home Row ski bike sub jump rope the same times as above C: Metcon (Time) 3 Rounds800m Run 20 Toes to Bar 10 Front Squats (R+185/125, Rx155/105) *Home sub T2B =v-ups *30 min Time cap
October 18, 2020 - No Comments! 10/18/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) A) 5 x 10 Bulgarian Split Squats (2 DB’s) Half Kneeling "Bottoms Up" KB Press (Abmat for knee) Landmine Rows (Single Arm) Rest 2min B) 100m Plate OVHD carry (before each set below) 5 x 10 DB Suitcase Cyclist Squats Landmine Shoulder Press Rest 2min C) 3 x 15 Turkish sit-ups with a plate or 2 DB’s (legs straight) Paloff Banded Press (resist the band from pulling you towards the rig)
October 17, 2020 - No Comments! 10.17.20 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (AMRAP - Rounds and Reps) AMRAP 20 Min 60 Calorie Row/bike/Ski 50 KBS (R+53/35, Rx 44/26) 40 Push ups 30 Goblet Squats (R+53/35, Rx 44/26) 20 Pulls ups 10 Man Makers (R+50/35, Rx 40/25)
October 16, 2020 - No Comments! 10/16/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Coaches Warm-up B: Back Squat On the Minute x 5 – 2 Back Squats Rest 1:00 On the Minute x 5 – 1 Back Squat *Build up Record heaviest single C: Metcon (Time) 1000m Run 30 Deadlifts (R+225/155, Rx 165/125) 50 Lateral Barbell Burpees *This piece is designed to take between 10-15min to complete
October 15, 2020 - No Comments! 10/15/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 10 Up dog down dogs 10 Glute Bridges 10 Single Leg Glute Bridges (Right) 10 Single Leg Glute Bridges (Left) 10 Alternating Bird Dogs 10 Front Plank to Push-up Plank 10 Scap Pull-ups B: Strict Gymnastics Quality100% of Max Effort Strict Handstand Pushups 100% of Max Effort Strict Pull-Ups Rest 1:00 80% of Max Effort Strict Handstand Pushups 80% of Max Effort Strict Pull-Ups Rest 1:00 60% of Max Effort Strict Handstand Pushups 60% of Max Effort Strict Pull-Ups *Sets do not need to be unbroken, but we are moving with a purpose here. *Home pull up sub bent over rows *HSPU sub L-sit DB strict press C: Metcon (5 Rounds for time) Every 4 Minutes x 5 Rounds30 Air Squats 250m Run 7 Clean and Jerks (R+115/75, Rx 95/65) *In this interval workout, we’ll complete the 3 listed movements for time and then rest with whatever time remains in the 4-minute window *New rounds begin every 4 minutes [0-4-8-12-16] *Record your times for each round, as your final score will be the slowest of the 5 efforts *These rounds ideally take 3 minutes or less to complete, allowing for at least 1 minute to recover between *AIR SQUATS-Choose a rep number that takes about 1 minute to complete. Ensure we’re meeting the full range of motion during this faster movement *CLEAN AND JERKS-Choose a light-moderate weight that you can complete for 15+ reps unbroken when fresh Within the workout, we’re looking for touch-and-go sets or very fast singles. This station should be cleared in less than 1 minute
October 15, 2020 - No Comments! 10/15/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) AMRAP 12 1-2-3-4-5-6-7… Devil Press (50/35) 2-4-6-8-10-12-14… Wall Balls (20/16#) REST 3MIN AMRAP 12 1-2-3-4-5-6-7… Pull-up 2-4-6-8-10-12-14… DB Push Press (50/35) CORE: 10 Rds 250M Run 10 Toes 2 Bar/Knees to Elbow ***Time Cap 15min
October 14, 2020 - No Comments! 10/14/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Coaches Warm-up B: Metcon (5 Rounds for reps) 5 Rounds1 Minute DU 1 Minute Burpees 1 Minute Thrusters (R+95/65, Rx 75/55) 1 Minute Rest *We’ll work for 3 min and rest for 1 in this interval style workout *Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts *The goal today is to find a sustainable number to hold at each station for each round *Record your reps for each round during your rest period *Your final score for the workout is the sum total of the 5 rounds of reps *Example: 45+45+45+45+45 = 225 C: Metcon (No Measure) 3 Rounds30 Second Ring Plank Hold (externally rotate shoulders) or on ground 30 Second Mountain Climbers 30 Seconds Russian Twists (you pick wt.)
October 13, 2020 - No Comments! 10/13/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) GRIPPY!!! 50-40-30-20-10 reps of BB Bicep Curls (empty BB) 10-20-30-40-50 reps of KB Russian Swings (53/35) CORE: 10 x Barbell Leg Lowering (control eccentric movement) 10 x Barbell Windshield Wipers 10 x Barbell Roll outs Note: Load barbell with 25/15# plates
October 13, 2020 - No Comments! 10/13/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Coaches Warm-up B: Metcon (5 Rounds for reps) 5 Rounds15/12 Cal Row/Ski or 11/8 Cal Bike Max unbroken Handstand on Box or wall is available *Recorded total we are doing this again *Home cal sub 25 du or 50 singles C: Metcon (AMRAP - Rounds and Reps) AMRAP 20 min 250m Run 22/16 Row/Ski or 16/12 Cal Bike 12 DB Alt Renegade Rows 8 Single Arm DB Snatches (R+70/50, Rx 55/35) *home cal sub = 44 step ups
