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"
03Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
200m Run
10 Alternating Box Step-Ups
20 Bear Plank Shoulder Taps
10 Hollow Rocks
:10 second Hollow Hold
AA: Warm-up (No Measure)
GHD/Wall wall progressions
B: Metcon (Time)
"Fifty and Flirty"
For Time:
500m Run (A: Bike: 35/25 Cals)
50 Step-Down Box Jumps (Rx24/20, S 20/16″)
50 GHD Sit-Ups (A: Abmat Sit-Ups)
10 Wall Walks
50 V-Ups
50 Step-Down Box Jumps
500m Run
Goal: 15:00-20:00 minutes
Time Cap: 25 minutes
Primary Objective: Complete the workout in under 20 minutes
Secondary Objective: GHD Efficiency and Wall Walks
Stimulus: Bodyweight Conditioning / Breathing / Midline
C: Mobility (No Measure)
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
1:00 Childs Pose
02Jan
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
8 sets: time cap 28min
10 DBs “Glute bridge” floor press (50/35)
10/10 DB SA floor press
10 DBs Close grip press
Rest 1min b/t sets
*****
5 sets: time cap 12min
10 DB Skull crushers
10 DB Tate press (arms 45 degrees, hinge at the elbow, thumbs down, head of DB to chest)
10/10 DB Kickback
****
Core: GHD or weighted sit-ups
4 x 25
02Jan
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training
AMRAP 20
Partner 1:
100M KB farmers carry
15 DB hammer curls
Partner 2: Box squats (until partner 1 is finished)
*****
Time remaining
Partner 1
10/10 red band leg extension (on a bench)
Paloff press (red band) - continue till partner completes leg ext.
02Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality:
1:00 minute Machine of Choice (Easy pace)
20 Bodyweight Reverse Lunges
20 Plank Alternating Shoulder Taps
10 Prone Weighted Y-W-T
B: Shoulder Press (Every 2:00 minutes, 6 Sets
3 Sets x 5 Reps @ 70%
1 Set x 3 Reps @ 75%
1 Set x 3 Reps @ 77%
1 Set x 3 Reps @ 80% )
C: Metcon (AMRAP - Rounds and Reps)
“Bring Sally Up”
12:00 minute AMRAP:
20 Wall Balls (Rx 20/14, S 16/12)/ 10/9ft target
10 Chest To Bar Pull-Ups (A: Strict Banded Pull-Ups)
5 Squat Snatches (Rx135/95, S 115/75)
Goal: Complete 5+ Rounds
Primary Objective: Maintain unbroken sets on the wall balls and chest to bar pull-ups
Secondary Objective: Maintain a cadence on the snatches that allows you to complete them in under 30 seconds
Stimulus: Leg Stamina / Upper Body Pull
30Dec
Announcements
GYM CLOSED 12/31 & 1/1
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds, For Quality
1:00 Bike
2 Wall Walks + 10-15 second Wall Facing Handstand Hold
:10 second Dead-Hang + :10 second Active Hang + 10 Kip Swings
into..
Team KB Race War m-Up
Each team member much touch each KB with each hand
Best 2 out 3 between teams!
B: Metcon (Time)
“Blitzen”
2 Person Team Workout
5:00 minute AMRAP
20 Strict Handstand Push-Ups
10/10 Synchro Hang DB Snatch (Rx50/35, S 40/25)
20 Pull-Ups
-Max Cals in the Remaining Time
Rest 2:00 minute between Rounds
Continue until 130/100 cals Row or Ski or 100/70 Cals Bike Completed
Score = Time to Completion or Calories at Time Cap
During the Handstand Push-Ups, one athlete will be holding a Handstand Hold against the wall. During the Pull-Ups one athlete will be holding a dead-hang position
Goal: Complete in 3-4 Sets
-Time Cap: 7 Sets
-Primary Objective: Complete the prescribed work by 4:00 minutes to allow a minimum of 1:00 minute of work on the bike in the remaining time.
-Secondary Objective: Achieve 20/14+ Calories on the Bike in the remaining time.
-Stimulus: Upper Body Push + Pull / Muscular Endurance