22Jun
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Superset: 5 Rounds
8 Pendlay rows
8 BB Flat bench rows (elevated)
Superset: 4 Rounds
10 Yates rows
8 DB SA bent over rows (Heavy)
Superset: 8 Rounds
8 DB pullovers
8 Duel DB hammer curls
8 BB drag bicep curls
Midline: Time remaining
21Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 minutes for Quality
:30 second Bike
8 Bootstrap Squats
:10 second hollow hold
:30 second Row
4 Inchworm to hollow
10-15 Double Unders or 20 Single Unders
B: Metcon (No Measure)
“Blazing Saddles”
40 minute EMOM, Alternate each minute:
Minute 1: 8/6 Cal Row, Ski or 7/5 Cal Bike + 10 Air Squats
Minute 2: 20 V-Ups or 15 GHD Sit-Ups
Minute 3: 8/6 Cal Row, Ski or 7/5 Cal Bike + 9/7 Strict Handstand Push-Ups
Minute 4: 50 Double Unders (100 singles)
Primary Objective: Complete Each Station with at least 12 seconds remaining in the minute
Secondary Objective: Complete the V-Ups unbroken.
20Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
:30 second Dead-Hang
6 /6 Half Kneeling KB Windmi ll
:30 second Scapular Pull-Ups
:30 second Quadruped Scapular Push-Ups
6/6 Single Arm Ring Row s
10 Ring V-Out s
B: Gymnastic Skills (Kipping pull-ups: progressions
-Beat Swings
-Single Kipping Pull-Ups
-Elevator Kipping Pull-Ups)
C: Metcon (AMRAP - Rounds)
“Inspo-Lynne”
2:30 AMRAP
20 Kipping Pull-Ups or 15 Strict Pull-Ups
Max DB Bench Press, (Rx50/35, S 40/25)
Rest 2:30 between sets
Continue until 100 reps
Cap: 5 Rounds
Goal: Complete in 4-5 Sets
We are ideally working at a weight that allows for a minimum of 8+ reps unbroken at a time
Primary Objective: DB Bench Press (15+ Reps / Set)
Secondary Objective: Pull-Ups in 3 sets or less
Stimulus: Muscular endurance / Pump Session
RPE: 7/10
D: Accessories (4 Sets, For Quality
10 Tall Kneeling Straight Arm Lat Pulldown
10 Dumbbell Pull-Overs
10 Dumbbell Chest Flys
-Max Ring Support Hold
*for all exercises except Ring Support Hold use at 30x1 Tempo )
20Jun
HomeGrown AthletX - Legends
Metcon (No Measure)
A. Warm up
B. WOD
8 Minute AMRAP
600m Row/Erg Buy in
18 Push Ups (Banded or Elevated)
12 Pull Ups (Banded or Elevated)
Rest 3 Minutes
8 Minute AMRAP
800m Row/Erg Buy in
15 Push Ups (Banded or Elevated)
9 Pull Ups (Banded or Elevated)
Rest 3 Minutes
8 Minute AMRAP
1000m Row/Erg Buy in
12 Push Ups (Banded or Elevated)
9 Pull Ups (Banded or Elevated)
20Jun
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Strict press: Clusters 3.2.1/2.1.1
Set 1 - 2: 3.2.1 at 80%
Set 3 - 4: 2.1.1 at 85+% (increase ea/set)
*Rest 15sec between cluster*
**Rest 1min b/t sets**)
B: Push Press (Wave: 3 Sets 9/7/5
9 reps at 65%
7 reps at 70%
5 reps at 75%
*Rest the time to change weight*
**Rest 2min b/t waves**
)
C: Metcon (No Measure)
3 Rounds
10/10 DB SA Arnold press (from the floor - legs straight)
8 BB shrugs
10/10 DB SA lateral raises
100' Plate overhead carry
19Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
:30/:30 minute Overhead Box Opener
:30/:30 minute Diagonal Stretch
10/10 Shin Box Rotations
6 minutes, For Quality:
5/5 Single Kettlebell RDLs, Light Load
5/5 Kettlebell Windmills
5/5 Single Arm Overhead Squat
B: Warm-up (No Measure)
(with PVC Pipe)
2 Sets
3 Dip and Shrug
3 Dip + Shrug + High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Snatch Balance
(With Barbell)
2 Sets For Absolute Quality
3 Hang Snatch High Pull
3 Hang Muscle Snatch
3 Behind the Neck Snatch Balance
3 Hang Power Snatch or 3 Hang Squat
3 Overhead Squats
C: Snatch (Every minute on the minute, 5 Sets
2 Reps @ 70-75%
Every minute on the minute, 4 Sets
2 Reps @ 75-80%
Every minute on the minute, 3 Sets
1 Rep @ 85%+ )
D: Back Squat (Strength Superset
Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Back Squat
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep
Load: 75%+ across
**See "DD" for station 2")
DD: Metcon (3 Rounds for weight)
Station 2:
Dual Hang DB Clean and Jerk
5 Reps (unbroken)
Rest 30 seconds
5 Reps (unbroken)
Load: Choice