28May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 sets for quality
200m Run
2 x (1 Wall Walk + 10 Shoulder Taps)
8 Ring Rows 2121 Tempo
10 Hollow Rocks
B: Metcon (No Measure)
Speed/skill
Partner Banded Sprints
5 Sets x 25-50ft
Ideally we go to 50ft, but this depends on gym size and whether or not you have outdoor space. Make it more challenge on resistance on the band if you are doing 25ft
C: Metcon (Time)
Team Workout (3 Person Teams)
75 Strict Handstand Push-Ups w/1 Partner Holds Handstand
25 Rope Climbs (While 1 Partner Holds Dual DB Front Rack, (R+50/35, Rx 40/25)
75 Bench Press (R+135/95, Rx 115/75) (While one Partner Holds Tall Plank)
25 Shuttle Runs (25ft out and Back), (One Partner Holding Hollow)
75 Strict Pull-Ups (While 1 Partner Dead-Hangs from Pull-Up Bar)
Time Domain: 15:00-25:00
Time Cap: 35:00
27May
HomeGrown AthletX - Functional Fitness
Warm-up (No Measure)
3 sets for quality (10min cap)
20 Plank Shoulder Taps
20sec Glute Bridge Hold
8/8 Staggered Stance Barbell Goodmorning
8 Barbell Back Squat
6 Jumping Back Squats
B: Metcon (No Measure)
Plyometric
5x50ft Burpee Broad Jumps
R: 1:00 b/s
C: Front Squat
Pause Front Squat (1sec) + 1 and 1/4 Front Squat + Front Squat
Every 2:00 for 6 Sets
1+1+1, starting @ 60-70% of Front Squat
D: Metcon (Time)
7 Rounds
7 Power Cleans
7 Thrusters
7 Bar Facing Burpees
Load: (R+95/65, Rx 75/55)
7:00-11:00
Time Cap: 15:00
26May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 sets
1:00 Row Easy
10 Rower Ab Rollouts
:30sec Handstand Hold
:20sec Tuck L-Hang
10 Alt V-Ups
B: Gymnastics skills
Handstand walk/skills
6:00 EMOM
25-50ft Handstand Walk
complete for quality
SUB: HSPU hold 20-30sec or 10-20 shoulder taps or plank shoulder taps
C: Metcon (Time)
24/20 Cal Row or Ski or 17/14 cal Bike
18 Toe to Bar
6 Wall Walks
21/17 Cal Row or Ski or 15/13 cal bike
15 Toe to Bar
5 Wall Walks
18/15 Cal Row or Ski or 13/11 cal bike
12 Toe to Bar
4 Wall Walks
15/12 Cal Row or Ski or 11/8 cal bike
9 Toe to Bar
3 Wall Walks
12/10 Cal Row or Ski or 8/7 cal bike
6 Toe to Bar
2 Wall Walks
Time Domain: 11:00-15:00
Time Cap: 18:00
D: Metcon (No Measure)
Accessories (optional)
4 Sets
10-8-6-4 Behind the Neck Strict Press increasing loads
10 Dual DB Crossover Step-Overs
10 Dual DB Reverse Flys
Load Choice: Challenging
26May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
12 KB Push-ups
12 KB Gorilla Rows
12 KB Burpee to stand
12 KB Legs up and over
B: Metcon (No Measure)
Bicep pump shesh
3 - 4 rounds
All movements 5 to 8 reps with BB
1 and 1/2 Bicep curl
Top down 1 and 1/2 reverse curls
Tall kneeling mixed grip curls
Tall kneeling supinated shoulder press
25May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
8/8 SL SA Crossbody RDL
5 Inchworm Walkouts
:20/:20 Single Leg Glute Bridge Hold
20sec Hollow Hold
:20/:20 Side Plank
B: Deadlift
Every 3:30 for 10:30
3 Rounds
6-4-2
R: 20sec b/s
*Record heaviest wave
C: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
5-10-15-10-15-20
American KBS (R+70/53, Rx 53/44)
Box Jump Overs (R+24/20, Rx20/16″)
**After 20reps the athlete will continue back @ 5reps on the KBS and box jump overs
Goal: Get back into the 2nd round of 10-15-20
24May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
--
2 Rounds
5 Inchworm Push-Ups
10 Scapular Pull-Ups
10 Mountain Climber Lunge to Stretch
B: Metcon (No Measure)
Accessories
4 Sets, For Quality
6-8-10-12 DB Chest Support DB Rows *start heavy and decrease wt.
10 DB Poliquin Raises
8/8 DB Bulgarian Split Squat + 4/4 Bulgarian Split Squat Jump
C: Metcon (Time)
3 Rounds
400m Run (27/22 cal Bike)
20 Pull-ups
25 Push-Ups
60 Air Squats
25 Push-Ups
20 Pull-ups
400m Run
R: 3:00 b/r
Time Domain:
7:00-11:00/Round
26:00-36:00
Time Cap: 40:00