02May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Row
10 Alternating Arm Swings
10 Weighted Pass throughs
10 Alternating Lunge + 10 Jumping Lunges
B: Metcon (Distance)
Plyometrics
10x1 Broad Jump
*each for max distance
R: as needed
C: Overhead Squat
10:00 EMOM
3 Overhead Squats
*starting @ 60% and increase to 70%
D: Metcon (AMRAP - Rounds and Reps)
7:00 AMRAP
12/10 Cal Row or ski or 10/8 cal Bike
7 Squat Snatch (R+115/75, Rx 95/65)
Goal: 4+ Rounds
01May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
10 DB Floor Press (50/35)
400M Run
10 DB Bent over rows
400M Run
10 BB Bicep curls
10 BB Reverse curls
400M run
10 TTB/Knees to waist
30Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
200m Run
8/8 Staggered Stance SA RDL
10 Alternating Step-Ups
10 Hollow Rocks + 10sec Hollow Hold
----
Team KB Race Warm-Up
*each team member much touch each KB with each hand
Best 2 out 3 between teams!
B: Warm-up (No Measure)
WOD Primer
3 Rounds
6 Russian KBS + 6 American KBS
5 Box Jumps
3-5 Deadlifts *increasing weight each round
:15sec High Knee Run in Place
6 GHD or Weighted Sit-Ups
C: Metcon (AMRAP - Rounds and Reps)
Conditioning - 20:00 AMRAP w/Partner
20 American KBS (R+53/35, Rx44/26)
20 Box Jumps Overs (R+24/20, Rx20/16)
10 Deadlifts (R+275/185,Rx225/155)
200m Run (each) (Sub Bike 14/11)
20 GHD or Weighted Sit-Ups
Goal: 5+ Rounds
29Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
6 Barbell Upright Rows
6 No Dip Muscle Cleans
10 Behind the Neck Elbow Punch Through
6 Behind the Neck Press in Split
3 Barbell Squat Jumps
B: Warm-up (No Measure)
Plyometrics
Overspeed Banded Vertical Jumps
6:00 EMOM
3 Reps
C: Weightlifting Complex (Hang Power Clean + Low Hang Power Clean + Split Je)
Every 2:00 for 12:00 (6 Sets)
1+1+1 @ 75%+
% is based off limiting movement
*Record heaviest complex
D: Invincible (AMRAP - Rounds and Reps)
12:00 AMRAP
5 Strict Handstand Push-Ups
10 Power Cleans (R+115/75, Rx 95/65)
15 Pull-Ups
20 Air Squats
Goal: ~5 Rounds +/- 20 Reps
28Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
5 Inchworm Push-Ups
10 Mountain Climber Lunge to Stretch
15 Air Squats
B: Warm-up (No Measure)
Row skill session
:30sec Pick Drill
:30sec Body + Arms
:30sec Legs + Body (only)
1:00 3/4 Stroke "Power Strokes"
1:00 Full Strokes
---
Then 3x1:00
Working on a straight chain path and drive through the legs.
Legs, body, arms from the catch.
Reverse back to the catch.
C: Metcon (No Measure)
Every 4:00 for 6 Sets (3 of Each)
Station 1:
8 Burpees
12/10 Cal Row or Ski or 9/7 Cal Bike
50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
8 Burpees
Station 2:
12/10 Cal Row or Ski or 9/7 Cal Bike
16 Burpees
50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)
Goal: 3:00/Station
D: Metcon (No Measure)
5 Rounds
20 Alternating V-Ups
:20sec Side Plank (right)
:20sec Side Plank (left)
10 Plank Alternating Knee to Elbow
27Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets
50/50ft SA Bottoms Up KB Waiters Walk or DB
15 Banded Goodmornings
8/8 Single Arm Ring Rows
20 Bear Plank Shoulder Taps
8-10 Push-Ups
B: Metcon (No Measure)
12:00 EMOM (4 Sets)
min 1: 12 Dumbbell Bench Press
min 2: 8/8 BB Single Leg Romanian Deadlift
min 3: 100ft Dual KB/DB Front Rack Carry
Load: Choice
We are looking to challenge loading here on each of these movements, but only to the point where we are able to maintain form and hit the key points of performance we are looking for.
For the single leg Romanian deadlift, we are looking to use a barbell, however we can use dual kb/db or go to a single kb/db cross-loaded. Look for anti-rotation here and do not let the athletes twist as they move into this movement.
C: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
3 Wall Walks
10 Dual DB Step-Overs (R+24/20, Rx20/16″) (R+35/25, Rx 25/15)
Goal: 4+ Rounds