02Feb
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Lifting complex at 85-88% of 1RM for bench press for all sets
EMOM 2 for 10min
Bench Press + Reverse curls
3+12
5 sets (time cap 10min)
8 DB pullover (heavy)
10 DB Crush grip bicep curls (heavy)
5 sets (time cap 15min)
10 Ring dips or tricep dips (bench)
12 HIndu push-ups
01Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality
1:00 Row
10/10 Banded Clam Shells
8/8 SA KB Deadlifts
10 Goblet Cossack Squat
:30sec KB Dead-Bug
B: Deadlift (Every 2:00 for 10:00
8 @ 60%
7 @ 65% x 2 Sets
6 @ 70%,
6 @ 70%+
*Record set 5 at 6 reps)
C: Metcon (No Measure)
"Kimiko"
16:00 EMOM
min 1: 15/12 Cal Row or Ski 12/9 cal Bike
min 2: 10 Dual DB Step-Overs (Rx50/35, S 40/25)
min 3: 18 GHD Sit-Ups or Medball Weighted Sit-Ups
min 4: 18 Box Jump Overs (Rx24/20, S 20/16″)
RPE: 8/10
Primary Objective: Complete each movement within 45sec to allow a 15sec transition.
Secondary Objective: Complete all working reps for the day
31Jan
HomeGrown AthletX - Legends
Metcon (No Measure)
A. Walk( Buildings /CARS/ Warm Up
B Bench Supported Dumbbell Bent Over Row
Instruction, then 5 sets 12 reps per side, no rest.
C. WOD AMRAP 20
Buy-in 500m Row
Then:
10 Wall Balls
10 Banded Pull Downs
10 Burpees To Box or floor
10 Dball Slams
10 Air Squats
10 Hurdle Side Step overs
31Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets, For Quality
:30sec Handstand Hold
10 Cat Cows
:30sec Wall Sit
10 GHD Back Extensions or 10 Supermans
20 Bear Plank Shoulder Taps
B: Warm-up (No Measure)
Jerk Specific Prep
3-5 Sets
1 Tall Jerk
1 Jerk Balance
1 Press in Split
1 Jerk Recovery
1 Split Jerk
1 Jerk Recovery
C: Split Jerk (12:00 EMOM
Min 1-2
2 reps @ 65%
Min 3-4
2 reps @ 70%
Min 5-6
1 rep @ 75%
Min 7-8
1 rep @ 80%
Min 9-12
1 rep @ 85%+
*Record heaviest weight)
D: Metcon (Time)
"Soldier Boy"
For Time:
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push-Ups
Chest to Bar Pull-Ups
RPE: 7/10
Time Domain: 7:00-9:00
Time Cap: 10:00
Primary Objective: Complete all sets unbroken
Secondary Objective: Complete workout in under 8:00
Goal: Full range of motion on all reps. Preparing for the Open
E: Mobility (No Measure)
1:00 Childs Pose
1:00/1:00 Low Dragon Stretch
1:00/1: 00 Scorpion Stre tch
:30/: 30 Thread the Needle Stre tch
5/5 Side Lying Thoracic Rotations
F: Accessories (4 Sets, For Quality
10 Feet Elevated Parallette Push-Ups
14 Rear Delt Fly's, light load
18 Alt Dumbbell Bicep Curls, moderate )
31Jan
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
5 Rounds
500M of your choice
10 BB Bent over rows 135/105
15 KB/DB SA rows
200' KB/DB farmers carry 53/35
25 KB Swings 53/35
30Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets, For Quality
:60sec Jumping Rope
10 Deep Lunge Mountain Climbers
20 Plank Shoulder Taps
:15/:15 Single Leg Glute Bridge Hold w/Medball Squeeze
5 Broad Jumps For Distance
B: Warm-up (No Measure)
Clean Specific Prep
2 Sets
-3 Dip and Shrug
-3 Dip Shrug High Pull
-3 Muscle Clean
-3 Tall Power Cleans 2’’-4’’-6’’
-3 Tall Squat Cleans
–
2 Position Clean Prep
5 Sets, Building to Working Weights
1 Hang Clean High Pull
1 Hang Squat Cleans
1 Low Hang Squat Clean or From Floor Once Weight is on the Bar
C: Weightlifitng complex (Weight)
Hang Squat Clean + TnG Squat Clean
10:00 EMOM
1+1 @ 72%+, increaseby feel
*Move efficiently with speed
D: Metcon (Time)
"Butcher"
For Time
30 Bar Facing Burpees
30 TnG Power Clean (Rx135/95, S 115/75)
*every break on Power Cleans complete 3 Bar Facing Burpees
RPE: 9/10 (Rate of perceived exertion)
Time Domain: 5:00-7:00
Time Cap: 10:00
Primary Objective: Complete Workout in Sub 7:00
Secondary Objective: Complete Power Cleans in 3 Sets or Less