03Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Cardio Choice, Easy
min 2: 7 Hang Muscle Snatch + 7 Overhead Squats
min 3: 2/2 Turkish Get-Ups
min 4: 3 Broad Jumps for Max Distance
*Start with PVC then move to barbell
B: Snatch
10:00 EMOM
1 Rep @ 70-80% *no higher than 80%
*Record heaviest single
C: Metcon (Time)
25-20-15-10-5
Power Snatch (R+75/55, Rx 65/45)
Wall Balls (R+20/14, Rx 16/12)
Time Domain: 8:00-11:00
Time Cap: 15:00
02Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Row, (easy)
4/4 Single Arm Ring Row
:15 Dead-Hang + :15 Active Hang
6/6 Plate Halo
8 Plate Overhead Press
B: Shoulder Press (Strict)
Every 2:00 for 8:00
2 Reps @ 80% x 2 Sets
5 Reps @ 75%
8 Reps @ 65%
*Record 8reps
C: Metcon (12 Rounds for reps)
12:00 EMOM
min 1: 5-7 Strict Def Handstand Push-Ups 3/1.5’’ (blue + green plate=3’’, yellow plate 1.5’’)
min 2: 8 Burpee Pull-Ups
min 3: 10 Strict Knee to Elbow
min 4: 10 Push-Up Renegade Row (R+50/35, Rx 40/25)
*for today the way we will count these is push up, row=1, push up row=2...etc.
D: Metcon (No Measure)
Core - if time permits
EMOM x 9 Minutes
Min 1: 16-20 Alternating V-ups
Min 2: 20-30 Russian Twist w/ Plate
Min 3: 14-20 Hollow Rocks
02Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
10 Rds
6 Incline DBs bench press + 6 SA tempo (311)
8/8 medball (offset) push-ups
10 Pendlay rows
10 cal bike
B: Metcon (No Measure)
Remaining time
10 weighted bench dips
:30 to :60sec plate planks
01Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Choice Machine, build effort
min 2: 10 Cossack Squats + 2 Inchworm to Hollow
min 3: Choice Machine, building
min 4: :30/:30 Quadruped Adductor Rock
B: Back Squat
Every 2:00 for 8:00
2 Reps @ 80% x 2 Sets
5 Reps @ 75%
8 Reps @ 65%
*Record 8reps
C: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
10 Dual DB Power Cleans (R+50/35, Rx 40/25)
14 Dual DB Front Rack Forward Alt Step Lunges
3-4-5-6-7 Wall Walk
Goal: ~4 Rounds
31Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
EMOM 15
*All movements quality reps*
1. Slider Feet to hand
2. Slider SA push-up
3. Slider SA side push-up
4. Windshield wiper/knee twist
5. Rest
B: Metcon (No Measure)
250M run
60 Air squats
40 DBs renegade rows (no push-up) (50/35)
20 DBs burpee to stand
500M run
20 DBs burpee to stand
40 DBs renegade rows (no push-up)
60 air squats
250M run
30Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Machine of Choice
min 2: 4/4 SA Ring Row + 6-8 Push-Ups
min 3: Machine of Choice
min 4: 5/5 Single Arm Push Press + 5 Box Jumps
B: Rope climb technique (Skills)
C: Metcon (AMRAP - Rounds and Reps)
"Falkel"
25:00 AMRAP
8 Handstand push-ups
8 Box jumps (Rx 30/24, sub 24/20″)
1 Rope Climb
w/partner alternating movements for the duration
D: Metcon (No Measure)
Mobility - if time permits
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch