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 - 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
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 - 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