12Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality:
:30 second Echo Bike
50/50ft Single Arm Kettlebell Bottoms Up Waiters Carry
6/6 Single Arm Kettlebell High Pulls
6/6 Single Arm Kettlebell Arnolds Press
5/5 World's Greatest Stretch
5/5 Archer Ring Rows
B: Shoulder Press (Every 2:30, 4 Sets
5 Strict Press @ 75%
Rest 20 seconds
3 Push Press @ 75%+
**See "BB" for Push Press**)
BB: Push Press (3 Push Press @ 75%+ )
C: Metcon (3 Rounds for reps)
"The Sting of Wisdom"
3 Rounds
4:00 amrap
3 *Body Blasters
5 Box Jump Overs (Rx24/20, S 20/16″)
14/10 Cal Row or Ski or 10/7 Cal Bike
2:00 rest
*Body Blaster = Burpee + Kipping Pull-Up + Knees to Elbow
The goal today is to finish the body blasters in 30 seconds or less then move quickly to finish the box jump over and cals within the next minute. Goal is 1:30/round or 2+ rounds for each 4:00 AMRAP.
Primary Objective: 2 + rounds on each AMRAP
Secondary Objective: Power output on the cals
-Stimulus: Muscular Endurance, Bodyweight Conditioning
-RPE 7/10
11Jun
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 Rounds
250M run
10 Straight arm plate raises (25/15), with rotation
10 DBs bent over rows (50/35), together
10 Plate tricep ext (behind head)
10 Renegade rows (L+R=1)
250M run
Remaining time: Paloff press with red band
20 reps each side. 3 sets
10Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality:
:30 second machine choice
5/5 World's Greatest Stretch
5/5 Archer Ring Rows
10 Dual Dumbbell High Pulls, Moderate Load
10/8 Dual Dumbbell Deficit Push-Ups
100ft (30m) Dual Dumbbell Overhead Carry , Moderate Load
B: Gymnastic Skills (Ring MU and Rope Climb skills/progressions)
C: Metcon (Time)
"Rain Dance Maggie"
In Teams of 3 Complete
For Time:
60 Ring Muscle-Ups (A: Burpee Jumping Pull-Ups)
60 Dual DB Bench Press (Rx50/35, S 40/25)
30 Rope Climbs (A: single arm supine grip ring rows)
30 Devils Press
Time Cap: 30:00 minutes
Primary Objective: Complete the workout in under 25:00 minutes
Secondary Objective: split the work evenly across all 3 partners
Stimulus: Gymnastics Skill Volume / Upper Body Muscular Endurance
RPE: 7/10
09Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Bike
min 2: 2 Wall Walks + 10 second nose to wall handstand hold
min 3: Jump Rope
min 4: 12 Goblet Squats
B: Back Squat (Back Squat Clusters
Every 2:30, 4 Sets
3.3 Reps @ 80% )
C: Metcon (3 Rounds for time)
"Scar Tissue"
Every 6:00 minutes, 3 Sets
48 Double Unders
24/18 Cal Row or Ski or 18/12 Cals
12 Strict Handstand Push-Ups
6 Squat Cleans (Rx 225/155, S 165/125)
Primary Objective: Complete each round in 4:00 minutes or less
Secondary Objective: Complete the Squat Cleans in 45 seconds or less
Stimulus: Battery Work / Muscular Endurance
RPE: 7/10
08Jun
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS/Warm Up
B Kettlebell Deadlift Move Bell Behind Ankles on Descent
C. WOD 3 Rounds For Time
" Lucky 13"
3 Rounds for Time
13 Pushups
13 Situps
13 Box Step Ups
13 Kettlebell Swings/Deadlifts
13 Push Press
13 Walking Lunges (each leg, rig supported)
13 Plate Hops
13 Air Squats
13 Pull ups/Ring Rows
13 Hang Power Cleans
13 Box Leg Raises
13 DB Cleans
13 Burpees
08Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Row 50 sec - 40 sec - 30 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
Row 40 sec - 30 sec - 20 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
Row 30 sec - 20 sec - 10 sec
10 Deep Lunge Mountain Climbers
10 Alternating V-Ups
10 Bar Kip Swings
B: Toes-To-Bar (Skill work)
C: Metcon (Time)
"Dosed"
3 Sets, For Time:
500/450m Row or Ski or 30/21 cal bike
into:
3 Rounds
10 Burpees to Target
10 Toe to Bar (Strict Knee Raises)
Into:
500/450m Row or Ski or 30/21 cal bike
Rest 2:00 minutes between sets
Score: Time for each set
Time Cap: 35:00 minutes
Primary Objective: Sub 8:00 minutes each set
Secondary Objective: 2nd set meter/cal Slightly Faster
Stimulus: Lactate Threshold/ Midline Stamina
RPE: 8/10