16Jan
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Incline bench press: Time cap 20min
10min to find 3RM
80-85% 5x5
*****
3 sets: superset
15 SA DB glute bridge floor press
12 SA DB seated Arnold press (straight legs)
*Superset = right/right then left/left
*****
3 sets
10 DB pullover
10 DBs close grip floor press
10 DBs Tate press
*****
3 sets
10 Diamond push-ups
10/10 SA DB kickback
*****
Time remaining: Weighted sit-ups
15Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
10/10 Single Arm Kettlebell Russian Swings, Light Load
5/5 Single Arm Kettlebell Windmills , Light Load
10 Alternating Bird-Dogs
5 Seated Box Jumps, Safe Height
into..
2-3 Sets , with an Empty Barbell
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Snatch Balance
3 Squat Snatch
B: Snatch complex (Weight)
Power Snatch + Squat Snatch + Overhead Squat
Every 90 seconds, 10 Sets
Sets 1-4: 2+1+1 @ 60-70%
Sets 5-7: 1+2+1 @ 70-80%
Sets 8-10: 1+1+1 @ 80-85%
C: Metcon (4 Rounds for calories)
"Pet Detective"
16:00 minute EMOM, Alt Movements
minute 1: 8/6 Wall Facing Strict Handstand Push-Ups
minute 2: 10/7 Strict Pull-Ups
minute 3: 12 DB Bench Press (Rx50/35, S 40/25)
minute 4: Max Cals
Primary Objective: Completing all prescribed work within the minute
Secondary Objective: Maximum total calories achieved on the Echo Bike
Stimulus: Muscular Endurance / Push + Pull Gymnastics Strength
14Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Straight leg shoulder press: From the rig
EMOM 10: 5 reps. build every 2 sets
*****
Every 2min for 10min
10 DBs Arnold press
10 DBs Rear delt raises
10 Lu raises
*****
EMOM 10: :50 sec work / :10 sec rest
Min1: Inverted row
Min2: Supinated row
*****
Kabata: :20sec/:10sec
Vups + Hollow rock
13Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 minutes, For Quality
1:00 minute, Cardio Choice
10 Alternating Bodyweight Lunges
8/8 Single Arm Ring Rows
8 Ring V-Outs
4 Burpee Broad Jumps
B: Ring MU Progression
C: Metcon (Time)
Partner Conditioning Workout
"Fool Me Once, Fool Me Twice"
In Teams of 2, Complete the Following
2 Rounds for Time
20 Ring Muscle-Ups (A: 30 Ring Rows
30 Push-Ups)
100ft Dual DB Front Rack Walking Lunges
40 Burpee Box Jumps (Rx24/20, S 20/16″)
100m Sandbag Carry, Plates or Kegs (Rx150/100, S 75/50)
Load: (Rx50/35, S 40/25)
Time Cap: 28:00
Goal Time Domain: 18:00-25:00
Primary Objective: Split the workload evenly across both partners
Secondary Objective: Complete each movement in under 5:00 minutes for each set
Stimulus: Partner Workout / Community / Ring Muscle-Up and Lunge Stamina
12Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
Into..
3 Rounds
5/5 Crossbody Dumbbell Muscle Snatch
10 Banded Face Pulls
10 Hollow Rocks
10 Arch Rocks
Into..
3 Rounds
Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang
Hold each position for 3-5 seconds
Rest as needed between each set
B: Metcon (Time)
"Running Up That Hill"
4 Rounds for Time:
400m Run (A: 27/22 Cal Bike)
20 Toe to Bar
20 Alt DB Snatch, (Rx50/35, S 40/25)
Time Cap: 20:00 minutes
Goal Time Domain: 15:00-18:00 minutes
Primary Objective: maintain a pace of under 4:30/round
Secondary Objective: Unbroken Alt DB Snatch
Stimulus: Lactate Threshold + V02 Max Intensity / Midline Conditioning
RPE: 8/10
C: 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
11Jan
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 Sets: Same weight for all three movements
Time cap = 15min
8 Pendlay rows
8 Yates rows
8 Bent over rows
Rest :45sec b/t each movement
All supersets: Arms
4 Sets: Complete 4 sets of each superset before moving forward.
20/20 Reverse curl + shoulder to overhead
20/20 Bicep curl + Supinated shoulder to overhead
12/12 Tall kneeling position (use abmat) DB crush grip hammer curl + floor skull crushers