19Apr
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
2 Rounds
10 PVC Pass Throughs
10 Scorpions
10 Up Dog/Down Dpog
:30sec Dead hang/:30sec Active hang
10/side banded tricep ext.
:30sec BB static hold ovhd
B: Metcon (No Measure)
5 Rounds
12 Seated behind the neck military press
10 DB Pull overs
12 DB Arnold press
10 BB Front delt raises
C: Metcon (No Measure)
Arms
3 Rounds
15 BB Reverse curls
15 DB Seated Zottman curls
Immediately into...
3 Rounds
12-15 DB single arm wrist curls (over bench)
18Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio Choice
10 Alternating Arm Swings
10 Weighted Passthroughs
10 Alternating Lunge + 10 Jumping Lunges
-----
Plyometric Work
Kneeling Jump to Vertical Jump
5 Sets x 3/(1+1)
B: Warm-up (No Measure)
Barbell Prep
3 HIgh Hang High Pull
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Drop Snatch
3 Tall Snatch
C: Pause Snatch High Pull + Hang Power Snatch + Overhead Squat (Every 90sec, 6 Sets )
Starting @ 70%, increasing to heavy for the day
% of power snatch
*Record heaviest set
C: Metcon (Time)
50 Hang Squat Snatch (R+95/65, Rx 75/55)
EMOM, starting at 0:00 complete 6 Bar Facing Burpees
5:00-8:00
Time Cap: 8:00
17Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Midline (Time cap 18min)
10-9-8-7-6-5-4-3-2-1
Toes To Bar/Knees to Elbows
**After each set 20/15 Cal Row/SKi**
B: Metcon (No Measure)
Grip Strength - Every 4min for 3 sets
3 Rounds
1:15min Weighted BB Static Hold (200/155)
100' DB Farmers Carry (Heavy)
C: Metcon (No Measure)
EMOM 12min
Min 1: Alternating BB Box Step Ups
Min 2: Alternating BB Curtsy Lunge
Min 3: Rest
*Add weight*
16Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
10 A-Skips
8 Kang Squat
10 Scapular Push-Ups
8 Ring Rows
B: Metcon (Time)
800m Run
8 Rounds of "Cindy"
800m Run
6 Rounds of "Cindy"
800m Run
4 Rounds of "Cindy"
800m Run
*Partners will run together, then alternate rounds of Cindy, so that they will each do 4 rounds, then 3 rounds, then 2 rounds, while also accumulating 2 miles of running
Rx+ Weight Vest
Goal time domain for the workout is 20:00-28:00, with a 40:00 Time Cap.
15Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
4 Sets for quality (5min cap)
1:00 Row (30sec ez/20sec moderate/10sec hard)
8 Barbell Upright Rows
8 Barbell Push Press
10 Deep Lunge Mountain Climber
R: 30sec
3/3 Single Leg Box Jump
Triple Respons Broad Jump
R: 60sec b/s
B: High Hang Power Clean + Hang Power Clean + Split Jerk
Every 2:00 for 12:00 (6 Sets)
1+1+1, building from 60% to heavy for day
% off limiting movement
C: Metcon (Time)
1000m Row or Ski
30 Burpee Box Jump Overs (R+24/20, Rx20/16″)
30 Power Clean + Push Jerk (R+135/95, Rx 115/75)
Time Domain: 11:00-15:00
Time Cap: Time Cap: 15:00
14Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
B: Front Squat
Pause Front Squat (21x1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-60% of Front Squat Across
C: Metcon (4 Rounds for reps)
4x 3:30 AMRAP
16 Dual DB Bench Press (R+50/35, Rx 40/25)
12 Toe to Bar
18 Wall Balls (R+20/14, Rx 16/12)
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
Goal: :30-:60 to work on strict pull-ups