11Oct
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: Warm-up (No Measure)
Row skill
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 @ Goal Pace
C1: Metcon (3 Rounds for time)
Conditioning A or B
"Shooter McGavin"
3:00 Row @ 5k Pace
1:00 Rest
3:00 Row @ 5k Pace
1:00 Rest
3:00 Row @ 5k Pace
*Pick a pace you think you can hold for the duration of the 3 sets and attack the workout.
*Sub Bike or Ski if needed
C2: Metcon (No Measure)
Conditioning B or A
"Happy Gilmore"
9:00 EMOM
35 Double Unders (sub 35 singles)
9 Toe to Bar (sub K2E or hanging knee raises)
*The goal of finishing each set in 40-45sec with a brief rest period before hitting the next minute. Ideally we are hitting unbroken sets of both the Toe to Bar and the Double Unders
11Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rds
10/10 SA DB bench press (heavy)
12 DB pull overs
Then....
5 Rds
12 DB's flys
12 DB's rear delt raises
Then
4 Rds
Superset arms
"21"
20 BB reverse curls
20 BB shoulder to ovhd
10Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
----
3 Sets, For Quality
8/8 Dual DB Staggered Stance RDL
2 Wall Walks + 10sec Wall Facing HS Hold
10 Scapular Push-Ups
10 Dead-Bugs
B1: Deadlift
8:00 EMOM is split between B1 and B2
min 1: 8 Deadlifts @ 65%
*Record DL weight for B1
*Note: Min 2 will be on Bench press at 65% - See B2
B2: Bench Press
8:00 EMOM is split between B1 and B2
min 2: 8 Bench Press @ 65%
*Record Bench press weight for B2
C: Metcon (3 Rounds for reps)
"Big Daddy"
3 Sets
4:00 AMRAP, 2:00 Rest
400m Run Buy-In
Max Reps in Remaining Time
8 Dual DB Power Cleans (R+50/35, Rx 40/25)
8 Strict Handstand Push-Ups (no kipping sub Box Pike Handstand Push-Ups, DB strict press or Push-Ups)
*Sub Bike 27/22 cals
09Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
AMRAP 3min
14 Sumo high pull (95/65)
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Rest 1min
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AMRAP 6min
12 Sumo high pull
12 DB push-ups (35/25, 30/20)
---
Rest 1min
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AMRAP 9min
10 Sumo high pull
10 DB push-ups
10 Renegade rows (35/25, 30/20)
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Rest 1min
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AMRAP 12min
8 Sumo high pull
8 DB push-ups
8 Renegade rows
8 DB crush grip bicep curls (35/25, 30/20)
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Rest 1min
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AMRAP 15min
6 Sumo high pull
6 DB push-ups
6 Renegade rows
6 DB crush grip bicep curls
6 DB straight leg sit-ups (35/25, 30/20)
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Cool down 250m walk
08Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds
30sec Jump Rope
8/8 Single Arm DB Upright Row
50/50ft Single Arm OH Carry
10 Alternating Lunges
----
Team KB Race Warm-Up
*each team member much touch each KB with each hand
Best 2 out 3 between teams!
B: Metcon (AMRAP - Rounds and Reps)
3 Person Team Conditioning
"Truman Show"
27:00 AMRAP
90 Double Unders (180 single unders)
60 Hang DB Snatch (R+50/35, Rx 40/25)
30 Single DB Step-Ups (R+24/20, Rx20/16″)
50m SA OH Walking Lunges
*split work evenly across each movement between the 3 partners
Each Round add 12.5m of Lunging (25ft each partner)
C: Metcon (No Measure)
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
07Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
:30sec Jump Rope Practice
10 Barbell Goodmornings
5 Back Squats
5 Barbell Squat Jumps
10 Behind the Neck Elbow Punch Throughs
Plyometrics
8 Sets x 3 Seated Box to High Box Jump *increasing height
B: Squat Clean Thruster
Every 90sec, 8 Sets
1 Squat Clean Thruster
*starting @ 60% of Clean and Jerk
*Record heaviest weight
C: Metcon (Time)
"When Nature Calls"
For Time
27-21-15-9
Cal Row (22-16-12-7 Female)
Thrusters (R+95/65, Rx 75/55)
Chest to Bar Pull-Ups
Power Cleans
*Bike cals 20/15/11/6 male, 16/12/8/5 female
Time Domain:
15:00-20:00
Time Cap: 20:00