09Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS/ Warm Up
B. Balance/ Tandem and Single Leg Holds 30 Seconds Each
Happy Feet Walk (Dorsiflexion/Plantar/ Inversion/ Eversion )
10 steps each movement 2X
C. WOD Partner, You Go/I Go
20 Minute AMRAP
1 250M Row/ Erg (each partner)
2 Pull up (strict, banded, ring rows)
3 KB Deadlifts
4 Dumbbell upright rows
5 Box Step Overs (20”, 16”, 12” or245# bumper plate)
6 Burpees (Floor or Box)
7 Dumbbell Thrusters (first is cluster or seated on box to stand)
8 Push Ups
9 Plate Hops
10 Wall Ball Toss (Over the short rig)
09Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, For Quality
400m Run or 1:30 Echo Bike
10 Alternating V-Ups
10 KB Sumo Deadlift High Pull
:15sec Wall Lean March
Metcon (3 Rounds for time)
"Badfish"
Every 10:00 Minutes, 3 sets:
800m Run
43/30 Cal Row or Ski or 30/21 Cal Bike
200m Run Sprint
Goal: Sub 8:30/Set
Primary Objective: Descend Split from 1-3
Secondary Objective: Complete all sets sub 9:00
RPE: 7/10
C: Midline (No Measure)
8:00 for Quality
5 Hollow Roll to V- Up *over and back is 1 rep
5 Slider Body Sa ws
10 Plank Hip Twist s *over and back is 1 rep
D: Mobility (No Measure)
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
1:00/1:00 Tall Dragon Stretch
1:00 Standing Forward Fold
1:00 Updog Pose
09Feb
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
EMOM 10
Min1: :45sec DU or singles
Min2: 10-12 chin-ups
Rest 2 - 3min
EMOM10
Min1: 10 Pendlay rows
Min2: "21" empty barbell
Rest 2 - 3min
3 sets
15/15 DB's hammer curls to tricep kickbacks
Core Finisher:
100 Plank DB pull through
**every time you break - 10 Vups
08Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets, For Quality
1:00 Cardio Choice (Easy pace)
15 Banded Goodmornings
6/6 Single Arm Ring Rows
:20/:20 Single Leg Glute Bridge Hold
:20/:20 Second Side Plank Hold
B: Deadlift (Every 2:00 Minutes, 6 Sets
7 @ 70%
6 @ 75% x 2 Sets
5 @ 82% x 2 Sets
3 @ 87%
*Percentage is based off of your 1 rep max. Rest as needed between set )
C: Metcon (AMRAP - Rounds)
"Doin' Time"
Every 75 seconds until failure
10 Deadlifts, (Rx 225/155, S 165/125) (A: 40% of 1RM)
8* Chest To Bar Pull-Ups
*C2B reps increase by 2 each set
Goal: 4+ Rounds
Cap: 8 rounds
Primary Objective: Speed on both movements
Secondary Objective: Complete 5 rounds
RPE: 9/10
Stimulus: Anaerobic / Grip Endurance
07Feb
HomeGrown AthletX - Legends
Metcon (No Measure)
A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip
B Kettlebell Sumo Deadlift 5x5
The wider stance of the sumo deadlift puts the lifter in more of a squat position, which engages the gluteus maximus, quads, and inner thigh muscles to a greater degree.
C. WOD 25 Min AMRAP
100m Dumbbell Farmers Carry
14 Plate Hops
12 Dball Slams
10 Dumbbell power cleans
8 Banded Face Pulls
6 Banded Chest Press
4 Air Squats
07Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets, For Quality
50ft SA KB OH Carry (R)
5 SA KB Front Squat (R)
5 SA KB Push Press (R)
50ft SA KB OH Carry (L)
5 SA KB Front Squat (L)
5 SA KB Push Press (L)
10 Burpee Bar Touches
B: Shoulder Press (Every 3:00 minutes, 5 sets, complete the following:
3 Strict Press @ 80%
2 Strict Press @ 85%
1 Strict Press @ 87-90%
Complete all 6 reps in the 3min window. Stay on the above percentages.
*Record heaviest 1rep)
C: Metcon (Time)
"What I Got"
7 Rounds for Time
7 Hang Power Clean
7 Thrusters
7 Shoulder to Overhead
Load: (Rx 95/65, S 75/55)
Time Domain: 8:00-12:00
Time Cap: 15:00
Primary Objective: Sub 90 seconds / Round
Secondary Objective: All sets unbroken
Stimulus: Barbell cycling / grip
RPE: 9/10