27Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3rds
13 DB Floor bench press
13 DB Deadlifts
---Rest 2min
3rds
13 DB Floor bench press
13 DB Deadlifts
----Rest 2min
3rds
13 DB Floor bench press
13 DB Deadlifts
B: Metcon (No Measure)
Arms
20 BB Reverse curls
20 BB Shoulder to ovhd
*Do not drop BB*
*Immediately into...
20 DB Hammer curls
20 DB Kick backs
**Repeat for 3rds**
26Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cardio Choice
10 GHD Back Extensions or BW Jefferson Curls
8 Behind the Neck Strict Press
6/6 Staggered Stance Barbell Goodmornings
4 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
B: Deadlift (Dead stop)
Every 3:00 for 18:00
5 Reps @ 70%
4 Reps @ 80%
3 Reps @ 85%
2 Reps @ 90%
1 Rep @ 95%
1 Rep @ Heavy for Day
C: Metcon (Time)
"Nego y Azul"
For Time
50 Double Unders (sub 100 single unders)
----
6 Rounds
3 Hang Power Clean
3 Front Squat
6 Back Rack Reverse Lunges
Load: (R+135/95, Rx 115/75)
---
100 Double Unders (sub 200 single unders)
----
6 Rounds
3 Hang Power Clean
3 Front Squat
6 Back Rack Reverse Lunges
Load: (R+135/95, Rx 115/75)
----
50 Double Unders (sub 100 single unders)
Time Domain: 11:00-15:00
Time Cap: 15:00
25Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Ski/Row/Run
800-800-800-800-800
*After each ski/row/run complete*
10 DB's alt bicep curls (35/25)
20 Plate ground to ovhd (35/25)
20 BB reverse curls
20 push-ups
20 Vups
100m DB's ovhd carry (35/25)
24Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3:00 Cardio Choice
then...
Junk Yard Dog
---
Modified Burgener Warm-Up x 3 Sets
3 Dip and Shrug
3 Dip Shrug High Pull
3 Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Snatch Balance
B: Power Snatch
10:00 EMOM
1 Power Snatch
*start @ 70% and increase to heavy single for the day
C: Metcon (Time)
Partner WOD
"Soup Du Jour"
For Time
10-9-8-7-6-5-4-3-2-1
Power Snatch (R+95/65, Rx 75/55)
*15/10 Cal Bike or 21/14 Cal Row or 200m run to Finish Each Set
(Each Partner will complete the 10s, then 9s, then 8s down to 1, relay style)
Time Domain: 13:00-17:00
Time Cap: 25:00
23Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets
10 Bootstrap Squats
12 Alternating Step-Ups
:30sec KB Dead-Bugs
10 Alt Bird Dogs w/3sec Pause @ ext
---
Plyometric Primer
3 Rounds
10 Skater Jumps
50ft Burpee Broad Jumps
B: Metcon (Weight)
Battery Work
"He Must Workout"
20:00 EMOM
Min 1: 4 Front Squats *from floor
Min 2: 8 Burpee Box Jump Overs (R+24/20, Rx20/16″)
Min 3: 10 Deadlifts *at front squat load
Min 4: 14 Bar Facing Burpees
Min 5: Rest and adjust loads
*starting loads @ 75-80% of limiting movement
*Record heaviest load
C: Metcon (No Measure)
Friday finisher
3 Sets
Max Dead-Hang directly into unbroken set of Strict Pull-Ups
R: 2:00 b/s
*cap dead-hang at 1:00
*sub Max banded or Toenail Spot Pull-Ups
22Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
25ft Low Crawling Lunge
6/6 KB Halos
7/7 KB Windmill
50/50ft SA Bottoms Up KB Waiters Walk
B1: Bench Press (Push/Pull EMOM *Speed Focus )
12:00 EMOM
Min 1: 5 Bench Press @ 60% (00x0 tempo)
Min 2: 5 Pendlay Row *speed off the floor
*Record heaviest weight for bench on B1 and Pendlay rows on B2
B2: Pendlay Row (Push/Pull EMOM *Speed Focus )
12:00 EMOM
Min 1: 5 Bench Press @ 60% (00x0 tempo)
Min 2: 5 Pendlay Row *speed off the floor
C: Metcon (AMRAP - Rounds and Reps)
"Mock! Yeah! Ing! Yeah!"
12:00 AMRAP
12 Renegade Rows (R+50/35, Rx 40/25)
24 Running Single Unders
10 Toe to Bar (Sub 10 Knee to Elbows or V-ups)
20 Double Unders (sub 40 single unders)
Goal: 6+ Rounds
*Renegade Row L + R = 2 reps
D: Warm-up (No Measure)
Mobility - if time permits
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch