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
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
-----
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.