18Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
1:00 minute Cardio Choice (Ski or Row Prefered)
5 Inchworm Push-Ups
5/5 Half Kneeling Bottoms Up Single Arm Kettlebell Strict Press , light
25/25ft (10/10m) Dual Kettlebell Bottoms Up Waiters Walk , light
:10 second Ring Support Hold + :10 second bottom of Dip Hold
B: Bench Press (Every 2:30 minutes, 5 Sets, Complete the following:
3 reps
Starting @ 75% of your 1rm Bench Press, increase load each set for a heavy triple. A goal percentage would be to finish at 85% of your 1rm Bench Press
)
C: Metcon (Time)
"Stretch Armstrong"
4 Rounds for Time
10 Power Snatch (Rx 95/65, S 75/55)
5 Wall Walks
15/10 Strict Ring Dips
Rest 1:00 minute between sets
Goal: 2:00 minutes/round
Total Running Time: Sub 11:00 minutes
Time Cap: 15:00
Primary Objective: Consistent pacing across all sets. Fatigue will build and the Wall Walks will get more and more challenging on each round as the arms get fatigued and heart rate elevates.
Secondary Objective: Unbroken Power Snatch Reps
18Jul
HomeGrown AthletX - Legends
Metcon (No Measure)
A . CARS-Neck, Scapular, Shoulder, warm up
B . Dumbbell Bent Over Row (Heavier than last session) 5 x 5
C.WOD 4 Rounds for time
Buy in 400m Row/ Erg
5 Box Step Overs
7 RKBs
9 Pull Ups/Ring Rows
12 Push Ups
15 Air Squats
18Jul
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 sets
10 BB bent over rows
25 Blue banded lat pulls
5 sets
10 Pendlay rows
10/10 DB SA bent over rows
Start time: 7pm
10 sets
10 BB rollouts
10 KB plank walk overs
10 KB bear plank pull throughs
10 KB forearm plank touches (Horn)
10 KB legs up and over
17Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality:
:30 second Jump Rope Practice
10 Barbell Cossack Squats, 45/35lb (20/15kg)
10 Sumo Stance Barbell Good Mornings, 45/35lb (20/15kg)
10 Hanging Strict Knee Raises
:25/25 Second Banded Front Rack Stretch
B: Front Squat
Every 3:00 minutes, 4 Sets
Set 1: 8 Reps @ 70%
Set 2: 8 Reps @ 70%
Set 3: 6 Reps @ 80%
Set 4: 6 Reps @ 83%+
C: Metcon (Time)
"Barbelle Fett"
For Time:
*25*20*15*10
Toes To Bar (A: Knee to Elbows)
DB Front Squats (Rx50/35, S 40/25)
*Begin each round with 50 DU (A:100 Single Unders)
Time Cap: 18 minutes
***DO NOT DROP THE DB***
Goal: Sub 11 minutes
Primary Objective: Best possible time, create a plan to achieve best time.
Secondary Objective: Fast transition and perform double unders or singles immediately
16Jul
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
4 rounds.
Unilateral - One DB 50/35
10/10 Bent over rows
10/10 Seated Arnold press
10/10 Renegade rows
10/10 Floor press
100m Overhead carry (right down/left back)
20 DB Bear plank pull through
20 DB Plank touches
15Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality:
2:00 minutes on Machine of your choice
15/15 Second Single Leg Wall Sit Hold
15/15 Second Single Leg Glute Bridge Hold
5/5 Single Arm Kettlebell Windmills, Moderate Weight
10 Bird Dogs into 10 Dead Bugs
B: Metcon (Time)
"The Watch"
In Pairs, 2 Rounds For Time:
800m Run
400ft Sandbag Carry (Rx150/100, S 75/50)
40 Deadlifts (Rx 225/155, S 165/125)
400ft Dual DB Farmers Carry (Rx70/50, S 60/40)
40 Box Get-Overs 40''
Time Domain: 25:00-32:00
Time Cap: 35 minutes
Score: Time
The run is done together,
Sandbag to be divided in half,
Deadlifts to be divided in half,
Farmers Carry to be divided in half,
Box Get-Overs to be divided in half
Primary Objective: Finish it before the time cap.
Secondary Objective: Complete Each round in sub 14:00 minutes
Stimulus: Conditioning / Muscular Stamina
RPE: 8/10