18Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
All barbell at 65% push press
2 rounds
50 Shoulder to overhead
400m run
50 Front rack lunges
400m run
50 bar facing burpees
400m run
B: Metcon (No Measure)
Core: time remaining
17Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
6 Inchworm Push-Ups
20 Bear Plank Shoulder Taps
5/5 SA DB Deadlifts
10 DB Goblet Cossack Squat
:30sec DB Dead-Bug
B: Back Squat
Take 15:00 to Establish a 1RM Back Squat
R: 5:00
Max Reps at 85% of 1RM (Goal 5-8 Reps)
*Record max reps at 85% in notes
empty bar 10 reps
40-50% 5 reps
60% 3 reps
70% 2 reps
75% + 1 reps
C: Metcon (AMRAP - Rounds and Reps)
"Priam"
10:00 AMRAP
5 x Right Arm
SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch
5 x Left Arm
SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch
10 Single DB Box Step-Overs (R+24/20, Rx20/16″)
Load: (R+50/35, Rx 40/25)
*for an extra challenge use a KB (R+53/35, Rx44/26)
16Oct
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
3 Sets for quality
:15 Box Pike Handstand Hold
:30sec Dead-Hang
:15sec Hollow Rocks
5 Inchworm to Hollow Hold (2sec)
B: Metcon (Weight)
10:00 EMOM
min 1: 8 Behind the Neck Strict Press
min 2: 10 Feet Elevated Ring Rows
Load: Choice
C: Metcon (AMRAP - Rounds and Reps)
Body weight conditioning
"Deeds"
12:00 AMRAP
1-2-3-4-5-6…
Wall Walks
Burpee Box Jump Overs 24/20''
*15 Abmat Sit-Ups Each Round
16Oct
HomeGrown AthletX - HGX-FIT for Kids
A: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
10 DB's Deadlift
10 DB's Hang pwr clean
10 DB's Push press
B: Metcon (AMRAP - Rounds and Reps)
Body conditioning
"Deeds"
12:00 AMRAP
1-2-3-4-5-6…
Wall Walks
Burpee Box Jump Overs 20/16''
*15 Abmat Sit-Ups Each Round
16Oct
HomeGrown AthletX - Functional Fitness
Warm UP
3 Sets, For Quality
:1 5 Box Pike Handstand Hol d
:30sec Dead-Hang
:15sec Hollow Rock s
5 Inchworm to Hollow Hold (2 sec)
Strength
10:00 EMOM
min 1: 8 Behind the Neck Strict Press
min 2: 10 Feet Elevated Ring Rows
Load: Choice
“Deeds”
15:00 AMRAP
1-2-3-4-5-6…
Wall Walks
Burpee Box Jump Overs (R+24/20, Rx20/16″)
*15 Abmat Sit-Ups Each Round
**wall walk sub: t he focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.
*** The goal today is to stay between 3-5 Wall Walks a minute, 8-10 Burpee Box Jumps a minute and stay fast and unbroken on the abmat sit-ups. This means by the time we get to the round of 3-4-5 we are expecting the time for each round to be in the range of 1:30-2:30/Round. This means that once we hit 6 reps in the time will exponentially run away so be sure to pace accordingly in order to maintain a fast efficient effort in the 6’s and 7’s.
15Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for qualityu
:30sec Jump Rope
10 Bootstrap Squats
10/each Bent Over Y-T-W
:30sec Plank Shoulder Taps
B: Metcon (Time)
3 person team WOD
"Grown Ups"
For Time:
800m Run *Holding Rope Together
200 Double Unders *split
200m Run *Holding KBs
40 Synchro Goblet Squats
200m Run *Holding DBs
60 Synchro Alt DB Snatch
200m Run *Holding Wall Balls
80 Synchro Wall Balls
KB: (R+70/53, Rx 53/44)
DB: (R+50/35, Rx 40/25)
WB: (R+20/14, Rx 16/12)
Time Domain: 20:00-25:00
Time Cap: 25:00
*Bike sub 60/42 and 15/10