October 11, 2020 - No Comments! 10/11/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) AMRAP 15 20 Abmat Situps (with WB) 20 Russian Twist (with WB) 20 Vups/Knee Ups 20 Ankle Touches 1min Rocking Chair B: Metcon (No Measure) Time Cap 35min800M Run 100 Push-ups 100 Alternating Lunges 100 WB’s 800M Run
October 10, 2020 - No Comments! 10.10.20 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (AMRAP - Reps) EMOM for 15 minutes 5 Squat Snatches (R+ 95/65, Rx 75/55) 5 Lateral Burpees over the bar B.: Metcon (No Measure) 3 Rounds 15 Hollow Rocks 15 V-Ups 15 Tuck Ups 15 Sec Hollow Hold 1 minute Rest
October 9, 2020 - No Comments! 10/09/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 6min for Quality1min Row ski bike 20 Bodyweight Reverse Lunges 100m Single Arm Farmer's Carry B: Metcon (Calories) AMRAP 5: 50m Walking Lunge 250m Weighted Run (R+50/35, Rx 40/25) Max Calorie Row Ski Bike in Time Remaining Rest 2min AMRAP 5: 25m Single DB Walking Lunge 250m Weighted Run Max Calorie Row Ski Bike in Time Remaining Rest 2min AMRAP 5: 12.5m Double DB Walking Lunge 250m Weighted Run Max Calorie Row ski bike in Time Remaining Stimulus: at least 1min on the rower ski or bike *Your score is your calories. write in notes is row ski or bike *You can hold DB any way you want C: Metcon (5 Rounds for reps) On the 2:00 x 5 Rounds: 9 DB Facing Burpees 30 Double Unders (Sub 60 singles) Max unbroken T2B in Time Remaining *Your score is your T2B *Sub T2B for hanging knee raises with knees going above hip crease or home sub v-ups *There is no REST *Try and be consistent on your T2B 8-15 per round
October 8, 2020 - No Comments! 10/08/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 250m Easy Run 30 Seconds Each Glute Bridges Air Squats to Wall Ball Single Leg Glute Bridges Wall Ball Front Squats Glute Bridge Walkouts Wall Ball Thrusters B: Front Squat (Pausing Front Squat Complex) Build to a Heavy Complex: 1 Pausing Front Squat (2sec at bottom) 1 Front Squat C: Metcon (Time) 10 Rounds: 15 Wall Balls (R+20/14, Rx 16/12) 250m Run *25 Minute Time Cap *Home Wall Ball Sub = Jump Sq w/ wall ball
October 8, 2020 - No Comments! 10/8/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Deadlift: 10-8-6-4-2 (Time Cap 30min) Then 3x5 at 80% of heavy 2 ***NO TNG REST 3min AMRAP 15 15 KB Russian Swings 15 KB Sumo Deadlift High Pull 15 KB Goblet Squats 15 KB Cyclist Squats
October 7, 2020 - No Comments! 10/07/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) :50s Each with :10s transition Easy Row Bike or Ski Easy Single Unders PVC Pass Throughs Moderate Row Bike or Ski Quick Single Unders PVC Straight Leg Swings (:25s Each leg) Faster Row Bike or Ski High Knees Single Unders PVC Overhead Squats B: Metcon (3 Rounds for reps) 3 Rounds9 Strict Pull-Ups 18 Hollow Rocks 27 AbMat Sit-Ups *10min time cap *Home Sub heavy bent over rows C: Metcon (Time) 85/57 Cal Row/Ski or 60/40 Cal Bike 50 Single Arm DB Hang CJ (R+50/35, Rx 40/25) 400m DB Run 30 C2B Pull ups 400m DB Run 50 Single Arm DB Hang CJ 85/57 Cal Row/Ski or 60/40 Cal Bike *Stimulus: 20-30min *For the single arm hang clean and jerk, you will Swing the DB b/t the legs like a Kettlebell, Push press or push jerk the weight overhead *Switch arms however you see fit (Every 1, 3, 5…) *Choose a weight that allows you to complete 35+ unbroken reps when fresh *Home pull-up Sub bent over rows, cal 60 box jump
October 6, 2020 - No Comments! 10/6/2020 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Shoulder Stability EMOM 18 BB Overhead Fwd Lunges KB Single Arm Bottoms Up Press (Hold for :20 to :30s), If you can hold for over :30s, go up in weight BB Z Press (On the Floor – legs straight) Back/Arms EMOM 16 Chin-Ups (Supinated Grip) BB Reverse Curls DB Bent Over Rows (10 per side) BB Bicep Curls
October 6, 2020 - No Comments! 10/06/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 2min Easy Row 10 Spidermans 10 alt Mountain Climbers 10 Air Squats 10 Frog Hops 10 alt Box Step-ups 10 Burpees B: Handstand Hold (5 Rounds) 15/12 Cal Row/Ski or 11/8 cal bike Accumulate 30-60sec. Handstand Holds on box or freestanding C: Metcon (3 Rounds for reps) 3 Rounds: 3 Burpee Box Jumps (R+24/20, Rx20/16″) 6 Double Dumbbell Front Squats (R+50/35, Rx 40/25) 9 Double Dumbbell Deadlifts 50/35 Calorie Row Ski or Bike 35/18 3 Rounds: 3 Burpee Box Jumps 6 Double Dumbbell Front Squats 9 Double Dumbbell Deadlifts 50/35 Calorie Row Ski or Bike 35/18 3 Rounds: 3 Burpee Box Jumps 6 Double Dumbbell Front Squats 9 Double Dumbbell Deadlifts *You’ll complete all three rounds of 3-6-9 before advancing to the rower ski or bike *burpee box jumps Stand to full extension at the top of each rep *35min time cap *Home Cal sub 100 step ups
October 5, 2020 - No Comments! 10/05/2020 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) With empty BB10 Glute Bridges 10 Good Mornings 10 Back Squats 10 Single Leg Glute Bridges each side 10 Strict Press 10 Glute Bridge Walkouts 10 Romanian Deadlifts 10 Front Squats B: Not for Time 1:30 Light Row Ski or Bike, 25% Max Bar MU ( sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows) 1:30 Light Row Ski or Bike, 35% Max Bar MU 1:30 Light Row Ski or Bike, 45% Max Bar MU 2:00 Light Row Ski or Bike, 25% Max Bar MU 2:00 Light Row Ski or Bike, 35% Max Bar MU 2:00 Light Row Ski or Bike, 45% Max Bar MU *Home Row ski bike sub jump rope the same times above C: Metcon (Weight) "Big Clean Complex" 6 Sets: 3-Position Squat Clean Push Press 3-Position Squat Clean Push Jerk 3-Position Squat Clean Split Jerk *This 12-rep complex is a Barbell Conditioning piece that will challenge both our stamina and strength *The full complex is designed to be completed without putting the barbell down *We can keep things on track for these 6 sets by completing 1 every 5 minutes on a running clock: Set 1: On the 0:00 Set 2: On the 5:00 Set 3: On the 10:00 Set 4: On the 15:00 Set 5: On the 20:00 Set 6: On the 25:00 *The goal is to climb in weight with each set as we build to a heavy complex for the day *With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk *Your final score is the heaviest complex successfully completed unbroken *The complex flows as follows: High Hang Squat Clean (Pockets) Hang Squat Clean (Above the Knee) Squat Clean (Floor) Push Press High Hang Squat Clean Hang Squat Clean Squat Clean Push Jerk High Hang Squat Clean Hang Squat Clean Squat Clean Split Jerk
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)
