02Mar
Announcements
Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - HGX-FIT
A: Back Rack Lunge (4 sets - build weight
10/10
time cap 10min)
B: Metcon (No Measure)
20-16-12-8-4
DB's Thruster 40/25#
DB box step ups
DB's renegade rows
DB SA alt devil press
01Mar
Announcements
Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets, For Quality
200m Run
10 Bird Dogs
10/10 Single Leg Glute Bridges
:30/:30 Side Plank Hold
10 Alt Hang DB Snatch
10 Lateral Skater Jumps
B: Metcon (4 Rounds for reps)
"Bravo"
20:00 EMOM
Min 1&2: 400m Run (A: 27/22 Cal Bike)
Min 3: 15 Hang Power Snatch (Rx 75/55, S 65/45)
Min 4: Max Burpee Box Jump Overs (Rx24/20, S 20/16″)
Min 5: Rest
Score = Total Reps of Burpee Box Jumps
Goal: 10-15 reps
RPE: 8/10
C: Accessories (Shoulder Specific Accessory/Health
Part A)
4 Sets
7/7 Single Arm KB Z-Press
10 Dual DB Zottman Curls
Part B)
4 Sets
6-8 Cuban Rotations 40x1 Tempo
15 Banded Face Pulls )
28Feb
Announcements
Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip
B. Warm Up
C. Legends Fight Gone Bad
3 Rounds For Total Rep in 17 Minutes
1-Minute Wall Ball Shots
1-Minute Sumo Deadlift
1-Minute Box Step Ups
1 Minute Dumbbell Upright Row
1-Minute Row/ Ski Erg
1-Minute Rest
28Feb
Announcements
Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12 minute EMOM
Minute 1: 1:00 Cardio Choice
Minute 2: 6/6 Single Arm Dumbbell Thrusters, Light Load
Minute 3: :15 Passive Hang + :15 Active Hang
Minute 4: Active Stretch of Choice
B: Warm-up (No Measure)
Barbell Primer: Clean + Jerk
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
-3 Split Jerks w/2sec Pause in Catch
C: Clean and Jerk (THIS IS A SQ CLEAN & SPLIT JERK
Every 2:00 for 12:00
2 Sets: 1 Clean + 2 Jerks @ 77%
4 Sets: 1 Clean and Jerk @ 85%+
Rest as needed between sets
% are based off your 1rm clean & jerk
*Record heaviest sing;le)
D: Metcon (Time)
“Whisky”
3 Rounds, For Time:
30 Wall Balls (Rx 20/14, S 16/12)
20 Chest to Bar Pull-Ups
10 Deadlifts (Rx 275/185, S 225/155)
Goal: 11:00-13:00 minutes
Time Cap: 15:00
Primary Objective: Achieve goal time
Secondary Objective: Select the option that youneed to focus on.
option 1: attack big sets on chest to bar pull-ups, option 2: unbroken wall balls each set, option 3: Deadlift cadence and pace
RPE: 8/10
28Feb
Announcements
Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Row 500m
15 Bench press 185/105
Row 400m
12 Bench press
Row 300m
9 Bench press
Row 200m
6 Bench press
Row 100m
3 Bench press
*Scale weight if you cannot perform unbroken for 10
Metcon (No Measure)
Superset arms: 3 sets (no rest b/t sets)
"21"
Max effort close grip bench/floor press
27Feb
Announcements
Last Open workout March 3 Friday Night Lights 6:30pm Pizza Party all friends and family are welcome
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
:30 Double Unders
10/10 Single Leg Dumbbell RDLs
5 Barbell Kang Squat s, 45/35lb / 20/15kg
1:00 Row
-
3 Sets, For Quality
3/3 World's Greatest Stretch
6 -8 Medball Thoracic Extensi ons
5 Inchworm Push-Ups
B: Back Squat (In 12 minutes, establish a Heavy 3 Rep Max
Once you have established this number, please complete:
Then 2x3 @ 90% of 3RM )
C: Metcon (Time)
"Delta"
For Time:
1000m Row @ 5k pace
into:
4 Rounds of,
10 Strict Handstand Push-Ups
10 Dual DB Hang Power Cleans, (Rx50/35, S 40/25)
50 Double-Unders (A: 100 singles)
Primary Objective: Hold 5k pace
Secondary Objective: Overall tim
Time Domain: 9:00-12:00
Time Cap: 14 minutes