23Aug
HomeGrown AthletX - Legends
A: Warm-up (No Measure)
800m walk and general warm-up
B: Goblet Squat (EMOM 10)
C: Metcon (Time)
1,200M Row/Erg Buy in
14 Burpees (Box or floor)
12 Dumbbell GTOH
10 Air Squats
8 Banded Pull Downs
23Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
10-15 Banded Goodmornings
25ft Low Crawling Lunge
8/8 Single Leg KB RDL
10 Lateral Box Crossover Step-Overs
:30sec Wall Sit
B: Back Squat
In a 15:00 Window: Find a 1RM Box Squat
20/16" Box/Bench (just at or 1'' below parallel)
C: Metcon (AMRAP - Rounds and Reps)
"Nick the Pig"
8:00 AMRAP
8 KB Goblet Squat (R+70/53, Rx 53/44)
8 American KBS
8 Box Jumps (R+30/24,Rx24/20″)
Goal: 4+ Rounds
23Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Complete the following movements as sets.
5 Sets - time cap 30min
1. 8 x Decline bench (use two 45# plates)
2. 10 x Incline DB bench (use two 45# plates)
3. 12 x Floor DB bench press
4. 14 x DB Push-ups
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Arms: 4 sets - time cap 12min
12 Reverse BB curls
10/10 SA DB hammer curls
10 DB Tricep ext (crush grip)
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150 Floor windshield wipers
22Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Part Progressive Warm-Up: (12:00)
4:00, Alternating Movements
min 1: 40sec Bike
min 2: 40sec Shuttle Run (25/25ft)
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5/5 Hip Cars
5/5 Shoulder Cars
5/5 T-Spine Cars
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3 Sets
10 Rotational Overhead Side to Side Medball Slam
10 Triple Extension Overhead Ball Slam
10 Bent Over Ballistic Chest Press
B1: Metcon (AMRAP - Reps)
5:00 AMRAP
1:00 Dead-Hang (Accumulated)
Max Strict Pull-Ups in Remaining Time
*Record max strict PU*
R: 5:00 *Set-up Bench Press
Take rest time to set-up/warm-up for BP
B2: Bench Press (10:00 cap)
Establish a 5RM Bench Press
C: Metcon (4 Rounds for reps)
"Hector the Toad"
3:00 AMRAP, 1:00 Rest, 4 Sets
15 Toe to Bar
25/18 cal row or ski or 18/13 cal Bike
Max Rep DB Thruster (R+50/35, Rx 40/25)
*Record DB thrusters only each round*
Goal: 1:00 DB Thrusters (~15 Reps)
21Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Buy-in
3 rounds from the rig
10 BB rows
10 BB supinated rows
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Immediately into BB complex
BB weight (75/45)
6 rounds
8 Pendlay rows
8 Upright rows
8 Shoulder to overhead
8 Yates rows (wide grip - supinated)
8 Sumo DL high pulls
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Cash-out
3 rounds
50 weighted sit-ups
50 weighted russian twists
***Choose plate***
20Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Medball partner warm-up for quality
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)
B: Coffey (Time)
For time:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
SUB 54/44 Cal Bike
SUB 115/75#
1 Muscle-Up (each partner) (SUB Burpee Chest to Bar Pull up)
*For Time w/Partner
Partners Run Together, split the rest of work with your partner. SPOT SPOT SPOT on bench press. NO rack for back sq
45min time cap
C: Metcon (No Measure)
Mobility if time permits
2:00 Barbell Adductor Stretch
1:00 Barbell Foam Roll Thoracic Extension
1:00 Scorpion Stretch
:30/:30 Thread the needle stretch
1:00/1:00 pigeon pose