24May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
time cap 25min
10 rounds
250M Row
5 Bench Press (185/105)
Rest 2min and immediately start part B
B: Metcon (No Measure)
time cap 20min
10 rounds
8 DB pullovers (heavy)
10 DBs flys
10 DBs kickbacks
23May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1:00 Cardio Choice
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges
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Plyometric Work
Kneeling Jump to Vertical Jump
5 Sets x 3/(1+1)
B: Power Snatch + Squat Snatch (1+1)
12:00 EMOM
*choose starting weight, increase by feel to heavy for the day
*Record heaviest complex
C: Metcon (No Measure)
12:00 EMOM
min 1: Alt DB Snatch (R+50/35, Rx 40/25)
min 2: Abmat Sit-Ups
min 3: Cal Row Ski or Bike
min 4: Rest
*Max Reps Each Minute with a Goal around 20 Alt DB Snatch, 20-30 Abmat Sit-Ups, and 18-25 Cal Calories for men and 13-17 Cal Calories for women.
22May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
10 Rounds
10 Toes to bar/Knees to waist
30 DU
10 Alt DB clean & jerk (50/35)
250m run/row
Rest 2min
150 Abmat situps
21May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2-3 Sets
1:00 Jump Rope
10 Goblet Squat
10 KB Sumo Deadlift High Pull
5/5 Alternating Active Pigeon Stretch
Rowing Golf
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*record times: Fastest we have seen is 4:01
B: Metcon (AMRAP - Rounds and Reps)
Partner WOD
20:00 AMRAP
Partner 1: 400m Run (SUB 27/22 Cal Bike)
Partner 2: AMRAP of
9 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
9 Thrusters
27 Double Unders
Each 400m Run = 1 Round
So if you do 6 Rounds of the AMRAP and 6 Rounds of the run, it is scored as 12 total rounds.
20May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds (Cap 10min)
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft Walking Lunge
B: Warm-up (No Measure)
WOD Primer
5 Pull-Ups
4 Box Jump Overs
3 Burpees
4 Overhead Squats
3 Burpees
4 Box Jump Overs
5 Pull-Ups
*increase pace on way back up
C: Metcon (Time)
50 Pull-Ups
40 Box Jump Overs (R+24/20, Rx20/16″)
30 Burpees
20 Overhead Squats (R+135/95, Rx 115/75)
30 Burpees
40 Box Jump Overs
50 Pull-Ups
Time Domain: 18:00-25:00
Time Cap: 30:00
D: Metcon (AMRAP - Rounds and Reps)
Core Finisher
"7:00 Abs"
7:00 AMRAP
10 V-Ups
20sec Hollow Hold
10 Tall Plank Knee to Elbow
40sec Forearm Plank
19May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds for quality
1:00 Bike Easy
6+:15sec/Arm Half Kneeling SA DB Press + OH Hold
8/8 Staggered Stance SL SA Deadlift
10 Quarter Squat Jumps
B: Metcon (No Measure)
Plyometrics
Overspeed Banded Vertical Jumps
6:00 EMOM
3 Reps
C: Push Press
Every 2:00 for 12:00, 6 Sets
7 Reps @ 70%
5 Reps @ 75%
3 Reps @ 80%
7 Reps @ 70%+
5 Reps @ 75%+
3 Reps @ 80%+
*Record 3rep at 80+%
D: Metcon (AMRAP - Rounds)
2:00 on/1:00 off
13 Dual DB Deadlifts
11 Dual DB Shoulder to Overhead
Max Cal Row or Ski or Bike
Load: (R+50/35, Rx 40/25)
*continue until 117/92 cal row or ski or 85/65 Cal Bike
Goal: Finish in < 5 Rounds
Time Cap: 6 rounds