12Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality
25ft Low Crawling Lunge
6/6 Single Arm Ring Row
10 Lateral Box Crossover Step-Overs
6/6 Single Arm Push Press
:30sec Wall Sit
B: Front Squat
8:00 EMOM
2 Front Squats @ 70%
*Record 70%
*focus on speed
C: Rope Climb Skill Work
D: Metcon (AMRAP - Rounds and Reps)
"The Wedding Singer"
14:00 AMRAP
2 Rope Climb
6 Thrusters (R+135/95, Rx 115/75)
9 Box Jump Overs (R+24/20, Rx20/16″)
*The goal is :90sec/round or 8+rounds
*Rope Climb Sub 1 Rope Climb, 2 Pull to Stand, 2/2 single arm ring rows or 4 Strict Pull-Ups
11Oct
HomeGrown AthletX - Legends
A: Metcon (Time)
A. Walk 800m
B. General Warm Up
WOD For Time
50 Calories Row/Erg
22 Burpees (scale to box burpees )
22 Deadlifts (16kg and 12kg(
22 Ring Rows
22 Box Step Overs (16" scale to 12")
50 Calorie row
11Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
5/5 Worlds Greatest Stretch
8 Bulgarian Ring Rows
:30/30 Couch Stretch
10 Alternating V-Ups
B: Warm-up (No Measure)
Row skill
2 Sets
-30sec Arms Only Rowing
-30sec Body and Arms Only Rowing
-30sec Legs and Body Only (straight arms)
-:30sec Low Stroke Rate
-15sec High Stroke Rate
:30sec @ Goal Pace
C1: Metcon (3 Rounds for time)
Conditioning A or B
"Shooter McGavin"
3:00 Row @ 5k Pace
1:00 Rest
3:00 Row @ 5k Pace
1:00 Rest
3:00 Row @ 5k Pace
*Pick a pace you think you can hold for the duration of the 3 sets and attack the workout.
*Sub Bike or Ski if needed
C2: Metcon (No Measure)
Conditioning B or A
"Happy Gilmore"
9:00 EMOM
35 Double Unders (sub 35 singles)
9 Toe to Bar (sub K2E or hanging knee raises)
*The goal of finishing each set in 40-45sec with a brief rest period before hitting the next minute. Ideally we are hitting unbroken sets of both the Toe to Bar and the Double Unders
11Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rds
10/10 SA DB bench press (heavy)
12 DB pull overs
Then....
5 Rds
12 DB's flys
12 DB's rear delt raises
Then
4 Rds
Superset arms
"21"
20 BB reverse curls
20 BB shoulder to ovhd
10Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
----
3 Sets, For Quality
8/8 Dual DB Staggered Stance RDL
2 Wall Walks + 10sec Wall Facing HS Hold
10 Scapular Push-Ups
10 Dead-Bugs
B1: Deadlift
8:00 EMOM is split between B1 and B2
min 1: 8 Deadlifts @ 65%
*Record DL weight for B1
*Note: Min 2 will be on Bench press at 65% - See B2
B2: Bench Press
8:00 EMOM is split between B1 and B2
min 2: 8 Bench Press @ 65%
*Record Bench press weight for B2
C: Metcon (3 Rounds for reps)
"Big Daddy"
3 Sets
4:00 AMRAP, 2:00 Rest
400m Run Buy-In
Max Reps in Remaining Time
8 Dual DB Power Cleans (R+50/35, Rx 40/25)
8 Strict Handstand Push-Ups (no kipping sub Box Pike Handstand Push-Ups, DB strict press or Push-Ups)
*Sub Bike 27/22 cals
09Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
AMRAP 3min
14 Sumo high pull (95/65)
---
Rest 1min
---
AMRAP 6min
12 Sumo high pull
12 DB push-ups (35/25, 30/20)
---
Rest 1min
---
AMRAP 9min
10 Sumo high pull
10 DB push-ups
10 Renegade rows (35/25, 30/20)
---
Rest 1min
---
AMRAP 12min
8 Sumo high pull
8 DB push-ups
8 Renegade rows
8 DB crush grip bicep curls (35/25, 30/20)
---
Rest 1min
---
AMRAP 15min
6 Sumo high pull
6 DB push-ups
6 Renegade rows
6 DB crush grip bicep curls
6 DB straight leg sit-ups (35/25, 30/20)
---
Cool down 250m walk