21Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds - time cap 10min
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Dual DB Sumo Deadlifts
5 Dual DB Hang Muscle Snatch
5 Squat Jumps
B: Power Snatch
12:00 EMOM
1 Power Snatch, starting @ 60% and increasing to a 1RM
C: Metcon (Time)
"Scarface"
For Time:
50 Power Snatch (R+75/55, Rx 65/45)
100 Double Unders
50 Overhead Squats
100 Double Unders
25 Single DB Devils Press (R+35/25, Rx 20/10)
100 Wall Balls (R+20/14, Rx 16/12)
Time Domain: 13:00-18:00
Time Cap: 25:00
D: Metcon (Time)
Friday finisher - Optional
For Time:
3-6-9-12-15-12-9-6-3
V-Ups
Russian Twist (over and back = 1)
Hollow Hold (sec=rep)
20Oct
HomeGrown AthletX - Legends
A: Metcon (Time)
A. Warm up 800m Row/Erg/Bike
B. CARS /Balance Extended
C. WOD For Time
30-18-12 Reps for time
Row Calories
Box Step Ups (16", 12", 45# plate)
Air Squats
Cool down 250m Walk
20Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds for quality
5/5 Worlds Greatest Stretch
8 Bulgarian Ring Rows
:30/30 Couch Stretch
10 Alternating V-Ups
B: Warm-up (No Measure)
2 sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate (28-32)
:30sec @ Goal Pace, 2nd round faster than goal pace
C: 5k Row (Time)
Max Effort 5k Row
Time Domain:
17:00-22:00
Time Cap: 30:00
*The best way to tackle the 5k is to go out for the first 1000m at a pace that is a little faster than the pace you plan to average for the full 5k. Settle in over the course of 1k-4k and let the pace gradually rise to the average pace. From 4k-5k hold pace, then kick it into gear over the final 300/250m.
*SUB 330/250 Cal Bike
D: Metcon (No Measure)
Booty finisher
3 Rounds for Quality
15 Ring Hamstring Curls
15 Weighted Hip Extensions
20Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Superset - 5 sets
5 Bench press (one second pause at the bottom) at 70% of 1RM
10 DB heavy SA bent over rows
Superset - 5 sets
10 Heavy DB pull overs
10 BB Pendlay rows
Superset - 5 sets
10 DB flys
10 DB kickbacks
10 DB zottman curls
Superset - 10 sets
15 Plate sit-ups
15 Russian twist
19Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
:30sec Jump Rope Practice
10 Barbell Goodmornings
5 Back Squats
5 Barbell Squat Jumps
10 Behind the Neck Elbow Punch Throughs
Plyometrics
8 Sets x 3 Seated Box to High Box Jump *increasing height
B: Clean and Jerk
Every 2:00 for 16:00
1RM Clean and Jerk
Start @ 60% and increase to a 1RM
C: Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
*The goal here is to keep sets of 3-5 TnG reps at a time or even work quick singles throughout.
*Sub 115/75
*Sub wt - use 60% Hang Power Clean and Push Jerk 1RM
18Oct
HomeGrown AthletX - Legends
A: Metcon (Time)
A.10 Min CARs /Mobility
B. Balance
C. WOD
4 Rounds For Time
25-Calorie Row/Erg
15 Knees to Chest (from box or floor)
10 Air Squats
5 KB Deadlifts (heavy)