October 4, 2020 - No Comments! 10/4/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (Time) Kettlebell/DB: 7rds (time cap 25min) 10 x KB Pushup + Pushup + Jump Squat 10 x Cyclist Squats 10 x Front Rack Lunge 10 x Kneeling Clean and Shoulder Press REST 2min Core: 5 Rounds 20 x Russian Twists 20 x Hollow Rock 20 x Vups/Knee-Ups 1min Plank 1min Side Plank Hops (side to side)
October 3, 2020 - No Comments! 10.03.20 HomeGrown AthletX - Functional Fitness View Public Whiteboard A. : Metcon (Time) 2020 CROSSFIT GAMES WOD #1 "FRIENDLY FRAN" 3 Rounds for Time 21 Thrusters (Rx 115/85) 21 Chest-to-Bar Pull-Ups
October 2, 2020 - No Comments! 10/02/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 6min at an easy pace2min Row Bike or Ski 2min Single Unders 1min Mt climbers 1min Ab Mat Sit-ups B: Metcon (No Measure) Movement Prep5 Strict T2B (As High As Possible) 5 Kip Swings 5 Knees to Chest 5 Toes to Bar C: Metcon (Time) 3000m Row Ski or 125/100 cal Bike 2000m Run 100 Double Unders 50 T2B Stimulus: 20-27min *Home 3000meter sub another 2000m run +100 DU
October 1, 2020 - No Comments! 10/01/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 30 Seconds Each: PVC Pass Through PVC around the world Lateral Hops Over PVC Pipe Push-up to Down Dog Spidermans Lateral Hops Over PVC Pipe PVC Overhead Squats PVC Sotts Press B: Strict (21-15-9) Strict Pull-Ups Strict Toes to Bar Strict Ring Dips or bench Dips *10min time Cap *Home Subs pull ups=DB rows, T2B=v-ups C: Metcon (AMRAP - Reps) AMRAP 3: 250m Run 15 Lateral Barbell Burpees Max Overhead Squats (R+75/55, Rx 65/45) Rest 3min AMRAP 3: 250m Run 12 Lateral Barbell Burpees Max Overhead Squats (R+95/65, Rx 75/55) Rest 3min AMRAP 3: 250m Run 9 Lateral Barbell Burpees Max Overhead Squats (R+115/75, Rx 95/65) Rest 3min AMRAP 3: 250m Run 6 Lateral Barbell Burpees Max Overhead Squats (R+135/95, Rx 115/75) *Score is # of Overhead Squats completed
October 1, 2020 - No Comments! 10/01/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT – 10.01.2020 SHOULDER/ARMS – BROSHESH SHOULDERS: Dumbbell Push Press (standing) 2 x Warm-up sets at 10 reps each (Test 1RM) 4 x 8 (working load 65-75% of 1RM) SUPERSET – 3 Sets of 10 Reps A. Dumbbell Lateral Raise (keep pinky up) B. Bent Over Fly’s SUPERSET – 3 Sets of 10 Reps A. Barbell Supinated Front Raises B. Upright Row (Wide Grip – Posterior Delt) Finally, Prison Push-up 1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead) REST 3MIN ARMS: SUPERSET – 3 Sets of 8 Reps A. Barbell Bicep Curls B. Barbell Skull Crushers SUPERSET – 3 Sets of 10 Reps A. Diamond Push-ups (Inverted V – forehead to hands) B. DB Hammer Curls (back against rig)
September 30, 2020 - No Comments! 9/30/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 Rounds30sec Plate Hops 30sec Plate Romanian Deadlifts 30sec Box Step-Ups 30sec Push-up to Down Dog 30sec Supermans B: Metcon (No Measure) 3 Rounds "Not for Time", Cap 12min10 Single DB Row (2sec hold at Top) 14 Single Leg DB Romanian Deadlifts (7 Each) 20-40sec Supinated Grip Dead Hang from Bar 14 DB Single Arm Arnold Presses (7 Each) C: Metcon (Time) 1 Mile Run 50 Box Jumps (R+24/20, Rx 20/16) 50 Deadlifts (R+185/125, Rx155/105) 800m Run 35 Box Jumps 35 Deadlifts 400m Run 20 Box Jumps 20 Deadlifts Stimulus: 25-30min
September 29, 2020 - No Comments! 9/29/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2 Rounds30sec Forward step alt Lunges 30sec Squat 30sec Hollow Hold 30sec Single Leg Glute Bridges (15sec each side) B: Strict Ascending Ladder for 10:00: 1-2-3-4-5… Strict HSPU off box Supine bar rows *Home supine bar rows = Pendlay rows C: Metcon (Time) Buy-In: 1000m Run Directly Into… 4 Rounds: 8 Clusters (R+135/95, Rx 115/75) 10 Strict Pull-ups Buy-out: 1000m Run *Home pull up sub=same bar used for clusters bent over rows
September 29, 2020 - No Comments! 9/29/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 3 Huge Sets (Time Cap 25) 15-13-11-9 = 1 SET (70/55, 60/45) DBs Romanian Deadlift (mid-shin) DBs Floor Press Rest 2min between sets REST 3min WOD 5 Rounds (Time Cap 20) 12 DB Alt Snatches (60/45, 50/35) 9 DB Single Arm Floor Press (PER ARM) 6 Bar MU or Chest 2 Bar or Pull-ups
September 28, 2020 - No Comments! 9/28/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds30sec Jumping Jacks 30sec Single Unders/DU 30sec Up dog Down Dog 30sec Alternating Reverse Lunges B: Thruster (On the Minute for Max Load:) 1 Barbell Thruster Females start at R+95/Rx 75 and climb by 5 lbs per round. Males start at R+135/Rx 95 and climb by 10 lbs per round. *you can start with the bar racked Record heavist thruster C: Metcon (Time) 3 Rounds For Time [30 Minute Cap]800m Row/Ski or 30/21 cal Bike 80 Double Unders (160 single Unders) 400m Run 20 Russian Kettlebell Swings (R+70/53, Rx 53/44) 10 Kettlebell Box Step Overs (R+24/20, Rx20/16) *Hold KB any way you want for step overs *The intended time range for this workout is between 24-30 minutes (8-10 minute rounds) *Let’s put a hard time cap of 30 minutes on this workout to keep things on track *Home Cal Sub 60 step ups
September 27, 2020 - No Comments! 9/27/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) 3 Rounds 16 DBL DB Box Step Overs (24/20, 20,16) 14 DBL DB Deadlift (50/35, 40,25) 12 DBL DB Power Clean 10 DBL DB Devil Press 8 Toes to DB’s 6 DB Russian Twist Time Cap: 25min REST 3MIN AMRAP 10 1-2-3-4-5-6-X Strict Pull-Ups 2-4-6-8-10-12-X Push-Ups
