08Jan
Announcements
Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th
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 Medball Cleans
3-5 + 1 Pogo Jump to Vertical Jump
10 Scapular Pull-Ups
B: Back Squat (Every 6:00 minutes for 18:00 minutes, Complete the following wave
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Back Squat. )
C: Metcon (Time)
"Il Duce"
3 Rounds for Time
12 Burpee Pull-Ups
24 Wall Balls (Rx 20/14, S 16/12)
48 Double Unders (A:96 singles)
Time Domain: 8:00-11:00 minutes
Time Cap: 15 minutes
Primary Objective: Complete each movement in under 1:00 minute
Secondary Objective: Aim to complete each movement unbroken
Stimulus: Muscular Stamina / Shoulder + Quad Density
07Jan
Announcements
Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
AMRAP 7:
2 DBs Renegade rows (no push-up) (50/35)
2 DBs Deadlift
100M run
***Add 2 reps after each round***
Rest 2min
AMRAP 10:
2 DBs Bent over rows
2 DBs Hang power cleans
2 DBs Shoulder to overhead
100M run
***Add 2 reps after each round***
Rest 2min
AMRAP 13:
2 DBs Gorilla rows
2 DBs Man makers
100M run
***Add 2 reps after each round***
DB weight 50/35#
06Jan
Announcements
Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 minute Row
:30/:30 seconds Banded Front Rack Mobility Stretch
10 Dual KB Deadlifts
5 Dual KB Russian Swings
5 Tall Muscle Cleans
5 Hang Power Cleans
Into..
Team Hollow to Plank Medball Pass and Roll Race
B: Barbell Cycling (Muscle Clean + Hang Power Clean
8:00 minute EMOM
1+3, starting @ 40% of 1RM Power Clean )
C: Metcon (Time)
3 Person Team Workout
“Head of the Charles”
For Time:
2000m Row
Dual DB Front Rack Hold (2x Rx50/35, S 40/25)
Into...
50 Synchro Bar Facing Burpees
30 Synchro Hang Power Clean (NEWBEES Russian KB swings) (Rx155/105, S 125/85)/ (2x Rx50/35, S 40/25)
Time Domain: 12:00-15:00 minutes
Time Cap: 18:00 minutes
Goal: Complete the workout in under 15:00 minutes
Primary Objective: Work together. Split the work evenly. Communicate, have fun and finish as fast as possible
Secondary Objective: Maintain sets of 5+ Reps on the Hang Power Cleans
Stimulus: Team Strategy and Community / Posterior Chain / Aerobic Capacity
05Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes, For Quality
5/5 World's Greatest Stretch
10 Bird Dogs w/knee tuck
10/10 Single Leg Glute Bridges
5 Barbell Jumping Squats, 45/35lb (20/15kg)
10 Barbell Behind The Neck Strict Presses (Split Jerk Position)
B: Front Squat (10 minute EMOM
3 reps
Minutes 1-3: 65%
Minutes 4-6: 67%
Minutes 7-8: 70%
Minutes 9-10: 72%
Percentages are based on your 1-rep max Front Squat )
C: Metcon (AMRAP - Rounds and Reps)
"Boaty McBoatface"
10 minute AMRAP
12/9 Cal Row or Ski or 8/6 Cal Bike
3-4-5-6-7 etc.
Bar Muscle-Ups (A: Burpee Pull-Ups)
Thrusters (Rx135/95, S 115/75)
Score: Total Reps
Primary Objective: Get through the round of 7 reps
Secondary Objective: Unbroken Thrusters
Stimulus: Leg & Shoulder Stamina
RPE: 8/10
04Jan
Announcements
Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Supersets: 40min time cap
5 sets
10 BB Bent over rows (weighted)
10 BB Bicep curls
5 sets
10 BB Yates rows (weighted)
10 BB Reverse curls
5 sets
10 BB Pendlay rows (weighted)
10 BB Rollouts
***
At the 45min mark
Superset: 5 sets
20 Weighted sit-ups
20/20 Paloff press (red band)
04Jan
Announcements
Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th
HomeGrown AthletX - Legends
Metcon (No Measure)
AMRAP 20
100M DB farmers carry (high/low)
10/10 DB SA high pull
10/10 DB SA Arnold press
10/10 DB SA bent over rows
10/10 DB SA hammer curls
****
AMRAP 10
10/10 SA red band lat pulls
10 lat pulls
10/10/10 Letters "Y,T,W"