23Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets
10 Bootstrap Squats
12 Alternating Step-Ups
:30sec KB Dead-Bugs
10 Alt Bird Dogs w/3sec Pause @ ext
---
Plyometric Primer
3 Rounds
10 Skater Jumps
50ft Burpee Broad Jumps
B: Metcon (Weight)
Battery Work
"He Must Workout"
20:00 EMOM
Min 1: 4 Front Squats *from floor
Min 2: 8 Burpee Box Jump Overs (R+24/20, Rx20/16″)
Min 3: 10 Deadlifts *at front squat load
Min 4: 14 Bar Facing Burpees
Min 5: Rest and adjust loads
*starting loads @ 75-80% of limiting movement
*Record heaviest load
C: Metcon (No Measure)
Friday finisher
3 Sets
Max Dead-Hang directly into unbroken set of Strict Pull-Ups
R: 2:00 b/s
*cap dead-hang at 1:00
*sub Max banded or Toenail Spot Pull-Ups
22Sep
HomeGrown AthletX - Legends
A: Metcon (No Measure)
A. 800m Walk
B. Warm Up
Strength and mobility
Reverse lunges (ring support)
Box to stand (no arm assist)
WOD EMOM 3 with one minute rest
5 Russian Kettlebell swings
10 Burpees to box
15 Seated box knees to chest
22Sep
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
B1: Bench Press (Push/Pull EMOM *Speed Focus )
12:00 EMOM
Min 1: 5 Bench Press @ 60% (00x0 tempo)
Min 2: 5 Pendlay Row *speed off the floor
*Record heaviest weight for bench on B1 and Pendlay rows on B2
B2: Pendlay Row (Push/Pull EMOM *Speed Focus )
12:00 EMOM
Min 1: 5 Bench Press @ 60% (00x0 tempo)
Min 2: 5 Pendlay Row *speed off the floor
C: Metcon (AMRAP - Rounds and Reps)
"Mock! Yeah! Ing! Yeah!"
12:00 AMRAP
12 Renegade Rows (R+50/35, Rx 40/25)
24 Running Single Unders
10 Toe to Bar (Sub 10 Knee to Elbows or V-ups)
20 Double Unders (sub 40 single unders)
Goal: 6+ Rounds
*Renegade Row L + R = 2 reps
D: Warm-up (No Measure)
Mobility - if time permits
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
22Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5rds
10 seated military press (behind neck)
10 seated military press (front rack)
10/10 DB SA arnold press
4rds
12 BB front delt raises
12 DB rear delt raises
100m plate ovhd carry
Core: TBD
21Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
200m Run
6 Inchworm Push-Ups
15 Banded Goodmornings
10 Goblet Cossack Squats
10/leg SL Glute Bridges + :10/leg SL Glute Bridge Hold
B: Metcon (Time)
Long distance WOD
"Limo Driver"
For Time
400m Run (sub 27/22 Cal Bike)
20 American KBS
20 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
40 American KBS
40 Wall Balls
400m Run
30 American KBS
30 Wall Balls
400m Run
20 American KBS
20 Wall Balls
400m Run
Load:
(R+53/35, Rx44/26)
(R+20/14, Rx 16/12)
Goal Time: 22:00-25:00
Time Cap: 40:00
C: Metcon (No Measure)
Accessories
3 Sets
20 Alt Back Rack Reverse Lunges
1:00 GHD Sorenson Hold
20Sep
HomeGrown AthletX - Legends
A: Metcon (No Measure)
A. General Warm Up
B. Row Ski Bike easy 1,000m
C. WOD For Time
5 Rounds for time
Row/Ski 400m
25 PVC Good Mornings
20 Seated box thrusters
15 Ring rows
10 Banded chest press
5 Kettlebell Deadlifts