21Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Buy-in
3 rounds from the rig
10 BB rows
10 BB supinated rows
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Immediately into BB complex
BB weight (75/45)
6 rounds
8 Pendlay rows
8 Upright rows
8 Shoulder to overhead
8 Yates rows (wide grip - supinated)
8 Sumo DL high pulls
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Cash-out
3 rounds
50 weighted sit-ups
50 weighted russian twists
***Choose plate***
20Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Medball partner warm-up for quality
400m Run (both partners run together passing back and forth the medball)
Medball Partner Sit-Up Toss x :30sec Each Partner
Medball Rotational Partner Toss x :30sec Each Side
Medball Russian Twist Toss x :30sec
Plank Alternating Medball Taps x :30sec
400m Run (both partners run together passing back and forth the medball)
B: Coffey (Time)
For time:
Run 800 meters
50 Back Squats, 135#
50 Bench press, 135#
Run 800 meters
35 Back Squats, 135#
35 Bench press, 135#
Run 800 meters
20 Back Squats, 135#
20 Bench press, 135#
Run 800 meters
1 Muscle-up
In honor of U.S. Marine Corporal Keaton G. Coffey, 22, of Boring, Oregon, was killed on May 24, 2012
To learn more about Coffey click here
SUB 54/44 Cal Bike
SUB 115/75#
1 Muscle-Up (each partner) (SUB Burpee Chest to Bar Pull up)
*For Time w/Partner
Partners Run Together, split the rest of work with your partner. SPOT SPOT SPOT on bench press. NO rack for back sq
45min time cap
C: Metcon (No Measure)
Mobility if time permits
2:00 Barbell Adductor Stretch
1:00 Barbell Foam Roll Thoracic Extension
1:00 Scorpion Stretch
:30/:30 Thread the needle stretch
1:00/1:00 pigeon pose
19Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Cardio Choice
10 Banded Goodmornings
6 Inchworm Push-Ups
:30sec Wall Facing Handstand Hold
10 Supermans or 10 Reverse Hypers on GHD
B: Metcon (4 Rounds for weight)
Strength
Every 2:30 for 10:00
10 Strict Press
25m Sandbag Carry (heavy) b/s (12.5m down & 12.5m back)
*Strict Press @ 60-65% holding across
*Record strict press weight.
*Record in notes sandbag weight
*sub for sandbag carry would be dual kb front rack carry, keg, front rack axle bar, or d ball
C: Metcon (Time)
"Benjamins"
300/250m Row or Ski 18/13 cal Bike
50 Double Unders (SUB 100 single unders)
25 Dual DB Push Press
50 Double Unders
300/250m Row or Ski 18/13 cal Bike
50 Double Unders
25 Dual DB Push Press
50 Double Unders
300/250m Row or Ski 18/13 cal Bike
10 Devils Press
Load: (R+50/35, Rx 40/25)
Time Domain:
9:00-13:00
Time Cap: 15:00
D: Metcon (No Measure)
Accessories if time permits
3 sets for quality
10/10 Weighted Paloff Press
15-20 Unbroken V-Ups
10/10 Side Plank rotations
18Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
:30sec Machine
8 Scap Pull-Ups
10 Ring V-Outs
10 Alt V-Ups
2/2 Turkish Get-Up
B: Metcon (5 Rounds for time)
"Bank Roll"
Every 6:00 for 30:00
2 Rounds
8/6 Strict Pull-Ups
12 Renegade Rows (R+50/35, Rx 40/25)
16 Wall Balls (R+20/14, Rx 16/12)
Goal: ~4:00 for each 2 round segment
C: Metcon (No Measure)
Accessories - if time permits
3 sets for quality
10/10 Single Arm Upright Rows
10 Dual DB Hammer Curls
10-15 Dual DB Chest flys
18Aug
HomeGrown AthletX - Legends
A: Warm-up (No Measure)
CARS-Neck, Scapular, Shoulder, Thoracic and Hip
B: Metcon (No Measure)
EMOM 10
Dual Dumbbell S2OH
C: Metcon (Time)
400 Row/ Erg
20 Wall Balls
20 Plate Hops
20 KB Dead Lift (12 or 16kg)
20 Dumbbell Thrusters (Seated on box to stand)
20 Banded Face Pulls (red band)
400m Row/Erg
18Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
100-75-50-75-100
DU's or singles
----
50-40-30-40-50
Cal row
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40-30-20-30-40
Vups
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20-15-10-15-20
DB's thursters (50/35)
***1 round = 100 DU, 50 cal row, 40 Vups, 20 DB thruster***