12Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
"Don't Push"
For Time
15 Dumbbell Bench Press
100ft (4 x 25ft) Farmers Carry Lunges
Rest 1:00 minute
15 Dumbbell Bench Press
100ft (4 x 25ft) Front Rack Lunges
Rest 1:00 minute
15 Dumbbell Bench Press
100ft (4 x 25ft) Mixed Front Rack + Overhead Lunges
Rest 2:00 minutes
10 Dumbbell Bench Press
50ft (2 x 25ft) Farmers Carry Lunges (22.5m 3 x 7.5m)
Rest 1:00 minute
10 Dumbbell Bench Press
50ft (2 x 25ft) Front Rack Lunges (22.5m 3 x 7.5m)
Rest 1:00 minute
10 Dumbbell Bench Press
50ft (2 x 25ft) Mixed Front Rack + Overhead Lunges (22.5m 3 x 7.5m)
Load: 50/35#
Time Domain: 15:00-20:00
Time Cap: 25:00
B: Accessories (Shoulders
3 sets - 2.5/5# plates
15 reps of A, Y, W)
C: Midline (No Measure)
GHD or Weighted Sit-ups
4 x 25
11Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets
6/6 Pendulum Lunges
6-8 Jumping Pull-Ups
8 Bulgarian Ring Face Pul l
:10-:15 Ring Support Hol d
B: Gymnastic Skills (Bar Muscle-Up Skill Work )
Bar muscle up progression
C: Metcon (AMRAP - Rounds and Reps)
"Santeria"
20:00 Partner AMRAP
40 Dumbbell Facing Burpees
20 Bar Muscle-Ups (S: 20 Burpee Chest to Bar or A: burpee jumping pull ups
40 Alt DB Snatch (Rx50/35, S 40/25)
20 Weighted Strict Pull-Ups (Rx50/35, S 40/25)
40 GHD Sit-Ups or Medball Weighted Sit-Ups
*Partition work with partner as desired
Goal: 2+ Rounds
Primary Focus: Keep each movement to under 2:00
Secondary Focus: Split work evenly with partnerand do not allowtime when bothpartners are resting.
RPE: 8/10
10Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00, For Quality
1:00 Cardio Choice
50ft Low Crawling Lunges
6/6 Half Kneeling KB Windmill
2 Wall Walks + :10sec Nose to Wall Hold
B: Weightlifitng complex (Weight)
Front Squat + Back Squat
Every 3:00 for 12:00
4 Sets, 2+4 @ 85% of Front Squat
C: Metcon (Time)
"Rivers of Babylon"
For Time
70/55 Cal Row or Ski 49/40 cal Bike
50 DB Goblet Squat (Rx50/35, S 40/25)
30 HR Push-Ups
50/40 Cal Row or Ski or 35/28 Cal Bike
30 DB Goblet Squat
10 Strict Handstand Push-Ups
Time Domain: 11:00-15:00
Time Cap: 20:00
Primary Objective: Increased pace throughout workout. Looking to have the second row faster than the first row.
Secondary Objective: Unbroken sets on goblet squats
RPE: 8/10
09Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS/ Warm Up
B. Balance/ Tandem and Single Leg Holds 30 Seconds Each
Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/ Eversion )
10 steps each movement 2X
C. WOD Partner, You Go/I Go
20 Minute AMRAP
1 250M Row/ Erg (each partner)
2 Pull up (strict, banded, ring rows)
3 KB Deadlifts
4 Dumbbell upright rows
5 Box Step Overs (20”, 16”, 12” or245# bumper plate)
6 Burpees (Floor or Box)
7 Dumbbell Thrusters (first is cluster or seated on box to stand)
8 Push Ups
9 Plate Hops
10 Wall Ball Toss (Over the short rig)
09Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
400m Run or 1:30 Echo Bike
10 Alternating V-Ups
10 KB Sumo Deadlift High Pull
:15sec Wall Lean March
Metcon (3 Rounds for time)
"Badfish"
Every 10:00 Minutes, 3 sets:
800m Run
43/30 Cal Row or Ski or 30/21 Cal Bike
200m Run Sprint
Goal: Sub 8:30/Set
Primary Objective: Descend Split from 1-3
Secondary Objective: Complete all sets sub 9:00
RPE: 7/10
C: Midline (No Measure)
8:00 for Quality
5 Hollow Roll to V- Up *over and back is 1 rep
5 Slider Body Sa ws
10 Plank Hip Twist s *over and back is 1 rep
D: Mobility (No Measure)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
09Feb
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10
Min1: :45sec DU or singles
Min2: 10-12 chin-ups
Rest 2 - 3min
EMOM10
Min1: 10 Pendlay rows
Min2: "21" empty barbell
Rest 2 - 3min
3 sets
15/15 DB's hammer curls to tricep kickbacks
Core Finisher:
100 Plank DB pull through
**every time you break - 10 Vups