19Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Row (:30sec ez, :20 Mod, :10 hrd)
25ft Low Crawling Lunge
8/8 Single Leg KB RDL
10 Lateral Box Crossover Step-Overs
:30sec Wall Sit
B: Back Squat
Take 12:00 to Establish a 5RM Back Squat
C: Metcon (3 Rounds for distance)
Row progression
"Salmon of Capistrano"
3 Sets
4:00 AMRAP, Max Meters Row or Ski or Cal Bike or 1000m Run
4:00 Rest
18Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
40-40-40-40-40-40
Double unders
----
4/4-8/8-12/12-16/16-20/20-24/24
Hang DB SA Sumo high pull
----
4/4-8/8-12/12-16/16-20/20-24/24
DB SA bench press
----
Core: time remaining - AMRAP
50 ankle touches
50 weighted straight leg sit-ups
17Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds
1:00 Bike
200m Run
:15 Passive Hang + 15 Active Hang
15 Banded Face Pulls
:20sec Tuck Bar Hold Hang
B: Bar MU progressions (Skills and drills)
C: Metcon (Time)
"Mighty Mighty Titans"
90 Cal Bike (SUB Row 112 cals)
1600m Run
90 Pull-Ups
60 Cal Bike (SUB Row 75 cals)
1200m Run
60 Chest to Bar Pull-Ups
30 Cal Bike (SUB Row 38 cals)
800m Run
30 Bar Muscle-Ups (SUB banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up)
*Run will be done in 200m segments relay style with partner
In either 2 person or 3 person teams
If a 3 person team, work is split 3 ways, but you will have 2 of the partners run the 200m together and the other partner run solo.
30:00-40:00
40:00 Time Cap
16Sep
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
B: Push Press
12:00 EMOM
min 1-6: 5 Reps @ 60%
min 7-12: 3 Reps @ 70%
*Record heaviest 3reps*
C: Metcon (AMRAP - Rounds and Reps)
DB complex
"Strong Side"
7:00 AMRAP
1-2-3-4-5-6-7....
Deficit DB Push-Ups
Dual DB Burpee Deadlift
Dual DB Hang Muscle Snatch
Dual DB Thrusters
Load: (R+50/35, Rx 40/25)
D: Metcon (No Measure)
Friday finisher
5 Sets
10 Ring Bicep Curls
10 Ring Tricep Extensions
:30sec Plate Steering Wheels
R: as needed
15Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 to 3 sets for quality - time cap 10min
:30sec Jump Rope Practice
10 Barbell Goodmornings
5 Back Squats
5 Barbell Squat Jumps
10 Behind the Neck Elbow Punch Throughs
Plyometrics (10:00 Cap)
8 Sets x 3 Seated Box to High Box Jump *increasing height
B: Metcon (Weight)
Clean complex
10:00 EMOM
min 1: 3 Power Cleans
min 2: 2 Hang Squat Clean + 2 Front Squats
Load: 70-75% of Power Clean across
*Record heaviest load*
C: Metcon (AMRAP - Rounds and Reps)
"T.C. Williams"
12:00 AMRAP
6 Power Cleans (R+135/95, Rx 115/75) (unbroken)
6/6 Single Dumbbell Step-Ups (R+24/20, Rx20/16″) (1xR+50/35, Rx 40/25) (6 reps on the right foot, then 6 reps on the left foot)
48 Double Unders (SUB 96 singles)
Goal: ~1:30/Round, 7+ Rounds
15Sep
HomeGrown AthletX - Legends
A: Metcon (No Measure)
A. Warm up 800m Row/Erg/Bike
B. CARS /Balance Extended
C. WOD For Time
30-18-12 2 Rounds for time
Row Calories
Box Step Ups (16", 12", 45# plate
Cool down 250m Walk