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
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality:
1:00 Cardio Choice
10 Scapular Push-Ups
5 Walking Inchworm to Hollow
10 Barbell Goodmornings
5/5 Crossover Step-ups
B: Metcon (No Measure)
“Hardwired”
40:00 minute EMOM
min 1: 14/10 Cal Row or Ski or 10/7 Cal Bike
min 2: 15 Sumo Deadlift High Pull (Rx 75/55, S 65/45)
min 3: 15/10 Push-Ups
min 4: 12 Single DB Step-Overs (Rx50/35, S 40/25)
C: Mobility (No Measure)
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
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"
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)
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