15Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 rounds
15 Unbroken bent over rows
10/10 KB Gorilla rows
then...
5 rounds
15 Unbroken yates rows
10/10 KB SA rows
then...
5 rounds
20 Seated banded lat pulls (green band)
20 Hollow rock position banded lat pull downs (red band)
B: Metcon (No Measure)
Core
Weighted sit-ups (straight leg)
150 reps (25-15#)
14Sep
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: Metcon (No Measure)
Row skill work
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
:30sec @ 2k Pace
C: Metcon (Time)
"Boone"
Every 6:00 for 30:00
500m Sprint
*Score is slowest 500m
Goal: 1:30-1:50
Time cap for each will be 2:00
*SUB 30/21 cal bike or 400m Run
D: Warm-up (No Measure)
CORE
4 Rounds
10 Hollow Rocks
20 Mountain Climbers
-Max Seated Pike UP Hold
R: As needed b/s
13Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
6 Inchworm Push-Ups
6 Scapular Pull-Ups
4/4 Single Arm Ring Rows
6/6 Single Arm KB Deadlift
8 Goblet Squat
B: Deadlift
Every 2:00 for 10:00
8 TnG Deadlifts @ 60-65% of 1RM
*Record heaviest set*
C: Metcon (Time)
"Rev"
For Time
30 Strict Handstand Push-Ups (SUB box pike or DB strict press)
30/25 Strict Pull-Ups (SUB ring rows or banded pull ups)
20/20 Single Arm DB Hang Clean and Jerk (R+50/35, Rx 40/25)
40 Wall Balls (R+20/14, Rx 16/12)
Time Domain: 7:00-11:00
Time Cap: 15:00
13Sep
HomeGrown AthletX - Legends
A: Metcon (No Measure)
A. Warm up 800m walk
B. CARS /Balance
C. Strength KB Deadlift
Focus on form then increase weight
D. WOD 20 minutes
10 Ball toss partner over rig
10 Ring row
10 Dumbbell shrugs (heavy)
10 Air Squats
10 Thrusters from box
13Sep
HomeGrown AthletX - HGX-FIT
A: Bench Press (Decline)
Find 1RM (10min cap)
then...
1x15 at 65%
1x10 at 70%
3x5 at 75%
*Record 3x5
......
Close grip decline bench press
5x10
B: Metcon (No Measure)
Bicep - work to a heavy single
Bicep curl as you perform a full squat - then to standing ovhd press
10-8-6-4-2-1
**Same stimulus as a preacher curl**
Allows for a longer range of motion while placing the biceps in a peak position
11Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Buy-In: 500m run + 150 abmat sit-ups (time cap 8min)
**If you finish early - rest**
-----
AMRAP 25
2-4-6-8-10.....
DB Deadlift (50/35)
Hand release push-ups
Russian KB swings (53/35)
***After each full round = 100m run***