18Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 minutes, For Quality
9/7 Calorie Row
6 /6 Half Kneeling KB Windmi ll
1 Wall Walk + :10sec Nose to Wall Ho ld
6/6 Single Arm Ring Row s
10 Ring V-Out s
B: Bench Press (Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Percentages are based on your 1-rep max Bench Press )
C: Metcon (AMRAP - Rounds and Reps)
"Rhythm and Rhyme"
8:00 minute AMRAP
15/12 Cal Row or Ski or 11/8 Cal Bike
3* Wall Walks
Increase Wall Walks by 1 Rep Each Round
18Jan
Announcements
The Phoenix Workout 1/21 @ 12PM
Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit
Uniquely Abled Fitness Program Starts 3/3
HomeGrown AthletX - Legends
Metcon (No Measure)
AMRAP 8min
10 KB RDL
10 KB swings
100M farmers carry
***Rest :90sec***
AMRAP 11min
8 KB RDL
8 KB swings
8 KB hang high pull
100M farmers carry
***Rest :90sec***
AMRAP 14min
6 KB RDL
6 KB swings
6 KB hang high pull
6/6 KB bent over rows
100M farmers carry
18Jan
Announcements
The Phoenix Workout 1/21 @ 12PM
Sign up for the HGX Open https://docs.google.com/document/d/1rij1U4KxBrt1vrI5ZBQgllbbGUE1fosKkWOHGEzL-ZY/edit
Uniquely Abled Fitness Program Starts 3/3
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10
5 reps - Straight leg seated shoulder press
Build every 2 rounds
***
Every :90sec for 5 rounds (build each round)
10 BB shrugs
***
EMOM for 16min
Min1: BB static hold (205/175)
Min2: 100' heavy farmers carry
Min3: Dead hang from the rig
Min4: Rest
***
100 GHD or weighted sit-ups. Your choice on rep scheme
17Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes, For Quality
1:00 minute Machine of Choice (Easy pace)
5/5 World's Greatest Stretch
10 Tall Muscle Cleans
10/10 Staggered Stance Barbell Good Morning
3-5 + 1 Pogo Jump to Vertical Jump
B: Back Squat (
Every 2:30 minutes, 5 Sets, Complete the following:
Set 1: 5 @ 70%
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 2 @ 85%
Set 5: 1 @ 90%
Percentages are based on your 1-rep max Back Squat )
C: Metcon (Time)
"Will & Grace"
For Time:
27-21-15-9
Deadlifts
Front Squats
Shoulder to Overhead
Barbell: (Rx 115/75, S 95/65)
Score: Total Time Including Rest
Goal Time Domain:
11:00-15:00 minutes
Time Cap: 18:00 minutes
Primary Objective: Big sets on all movements. We are looking to complete each set with less than 3 breaks per round.
Secondary Objective: Fastest overall time.
Stimulus: Barbell Conditioning / Muscular Stamina
16Jan
HomeGrown AthletX - Legends
Metcon (No Measure)
5 rounds
**Switching on command
Rowing
Rowing with arms only
**The following seated on the rower
DB SA ground to shoulder
DB SA Arnold press
DB SA hammer curls
**Standing for band lat pulls
10/10 SA red band lat pulls
10 red band lat pulls
16Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minute EMOM, Alternating Movements
Minute 1: 12/9 Calorie Row
Minute 2: 20/20 second Samson Stretch
Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings
Minute 4: 10 Med Ball Cleans + 10 Med Ball Slams
B: Gymnastic Skills (Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-T2B)
C: Metcon (Time)
"Origami"
For Time:
15 Toes to Bar
90 Double Unders (A: 180 singles)
15 Toes to Bar
60 Wall Balls (10/9ft)
15 Toes to Bar
45/36 Cal Row or Ski or 35/27 Cal Bike
15 Toes to Bar
30 Dumbbell Facing Burpees
15 Toes to Bar
15 Devils Press
Dumbbells: (Rx50/35, S 40/25)
Wallball: (Rx 20/14, S 16/12)
Goal Time: 18:00-23:00 minutes
Time Cap: 25:00 minutes
Primary Objective: Complete under the Cap
Secondary Objective: Keep each round on toes to bar to under 3 sets, ideally 1-2
Stimulus: Midline Conditioning / Interference + Muscular Stamina
D: Recovery (No Measure)
Time permitting
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Crossbody Lat Stretch
1:00/1:00 Wall Figure 4 Stretch
1:00/1:00 Single Leg Forward Fol d