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
22Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5rds
10 seated military press (behind neck)
10 seated military press (front rack)
10/10 DB SA arnold press
4rds
12 BB front delt raises
12 DB rear delt raises
100m plate ovhd carry
Core: TBD
21Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
200m Run
6 Inchworm Push-Ups
15 Banded Goodmornings
10 Goblet Cossack Squats
10/leg SL Glute Bridges + :10/leg SL Glute Bridge Hold
B: Metcon (Time)
Long distance WOD
"Limo Driver"
For Time
400m Run (sub 27/22 Cal Bike)
20 American KBS
20 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
40 American KBS
40 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
20 American KBS
20 Wall Balls
400m Run
Load:
(R+53/35, Rx44/26)
(R+20/14, Rx 16/12)
Goal Time: 22:00-25:00
Time Cap: 40:00
C: Metcon (No Measure)
Accessories
3 Sets
20 Alt Back Rack Reverse Lunges
1:00 GHD Sorenson Hold
20Sep
HomeGrown AthletX - Legends
A: Metcon (No Measure)
A. General Warm Up
B. Row Ski Bike easy 1,000m
C. WOD For Time
5 Rounds for time
Row/Ski 400m
25 PVC Good Mornings
20 Seated box thrusters
15 Ring rows
10 Banded chest press
5 Kettlebell Deadlifts
20Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
8/8 Single Arm DB Upright Row
8/8 Single Arm DB Strict Press
10 Box Jumps
2 Wall Walks + 10sec Wall Facing Handstand hold
B: Metcon (Weight)
Weightlifting strength
Every 90sec for 15:00 (5 Sets)
Station 1: 3 Push Press
Station 2: 2 Push Jerks + 2 Split Jerks
Start at 75% of Push Press, and increase loads.
*Record heaviest load
C: Metcon (Time)
"I.O.U's"
For Time
21-15-9
Strict Handstand Push-Ups
Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)
9-7-5 Ring Muscle-Ups (Sub Burpee C2B Pull-Up or Burpee Jumping Pull-Up)
Time Domain:
9:00-12:00
Time Cap: 18:00
20Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
1-2-3-4-5-6-7-8-9-10
Bench press (155/105)
Deadlift (205/155)
**After each set - Run 100M**
Sub, Ski erg 100M
Rest
3 Rds
Superset
12 DB's skull crushers
20 DB's close grip press (speed)
Rest: 1min