20Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
8/8 Single Arm DB Upright Row
8/8 Single Arm DB Strict Press
10 Box Jumps
2 Wall Walks + 10sec Wall Facing Handstand hold
B: Metcon (Weight)
Weightlifting strength
Every 90sec for 15:00 (5 Sets)
Station 1: 3 Push Press
Station 2: 2 Push Jerks + 2 Split Jerks
Start at 75% of Push Press, and increase loads.
*Record heaviest load
C: Metcon (Time)
"I.O.U's"
For Time
21-15-9
Strict Handstand Push-Ups
Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)
9-7-5 Ring Muscle-Ups (Sub Burpee C2B Pull-Up or Burpee Jumping Pull-Up)
Time Domain:
9:00-12:00
Time Cap: 18:00
20Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
1-2-3-4-5-6-7-8-9-10
Bench press (155/105)
Deadlift (205/155)
**After each set - Run 100M**
Sub, Ski erg 100M
Rest
3 Rds
Superset
12 DB's skull crushers
20 DB's close grip press (speed)
Rest: 1min
19Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Row (:30sec ez, :20 Mod, :10 hrd)
25ft Low Crawling Lunge
8/8 Single Leg KB RDL
10 Lateral Box Crossover Step-Overs
:30sec Wall Sit
B: Back Squat
Take 12:00 to Establish a 5RM Back Squat
C: Metcon (3 Rounds for distance)
Row progression
"Salmon of Capistrano"
3 Sets
4:00 AMRAP, Max Meters Row or Ski or Cal Bike or 1000m Run
4:00 Rest
18Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
40-40-40-40-40-40
Double unders
----
4/4-8/8-12/12-16/16-20/20-24/24
Hang DB SA Sumo high pull
----
4/4-8/8-12/12-16/16-20/20-24/24
DB SA bench press
----
Core: time remaining - AMRAP
50 ankle touches
50 weighted straight leg sit-ups
17Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds
1:00 Bike
200m Run
:15 Passive Hang + 15 Active Hang
15 Banded Face Pulls
:20sec Tuck Bar Hold Hang
B: Bar MU progressions (Skills and drills)
C: Metcon (Time)
"Mighty Mighty Titans"
90 Cal Bike (SUB Row 112 cals)
1600m Run
90 Pull-Ups
60 Cal Bike (SUB Row 75 cals)
1200m Run
60 Chest to Bar Pull-Ups
30 Cal Bike (SUB Row 38 cals)
800m Run
30 Bar Muscle-Ups (SUB banded bar muscle-up, box bar muscle-up, low bar banded bar muscle-up, or burpee pull-up)
*Run will be done in 200m segments relay style with partner
In either 2 person or 3 person teams
If a 3 person team, work is split 3 ways, but you will have 2 of the partners run the 200m together and the other partner run solo.
30:00-40:00
40:00 Time Cap
16Sep
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
B: Push Press
12:00 EMOM
min 1-6: 5 Reps @ 60%
min 7-12: 3 Reps @ 70%
*Record heaviest 3reps*
C: Metcon (AMRAP - Rounds and Reps)
DB complex
"Strong Side"
7:00 AMRAP
1-2-3-4-5-6-7....
Deficit DB Push-Ups
Dual DB Burpee Deadlift
Dual DB Hang Muscle Snatch
Dual DB Thrusters
Load: (R+50/35, Rx 40/25)
D: Metcon (No Measure)
Friday finisher
5 Sets
10 Ring Bicep Curls
10 Ring Tricep Extensions
:30sec Plate Steering Wheels
R: as needed