04Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
30 Bench press (155/105)
50 Pendlay rows (135/95)
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Straight into....
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3 rounds
15 Close grip bench press
25 Yates rows
03Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cardio Choice
10 DB Goblet Split Squats
10/10 Dynamic Clam Shells
8/8 Pistol Step-Downs
10 Dual DB Romanian Deadlifts
B: Strength
Front Squat + Back Squat
Every 3:00 for 15:00
2 Front Squats + 4 Back Squats
*start @ 80% of Front Squat
*Record heaviest weight
C: Metcon (Time)
"Liar Liar"
For Time
150 Wall Balls (R+20/14, Rx 16/12)
EMOM, starting at 0:00
Complete 5 Deadlifts (R+ 225/155, Rx 165/125)
Time Domain: 7:00-11:00
Time Cap: 18:00
02Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
50 DU
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3rds
10 DB floor bench press (50/35)
10 Russian KB swings (53/35)
10/10 KB bent over rows (53/35)
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100 DU
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2rds
10 DB floor bench press (70/50)
10 Russian KB swings (70/53)
10/10 KB bent over rows (70/53)
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100 DU
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3rds
10 DB floor bench press (50/35)
10 Russian KB swings (53/35)
10/10 KB bent over rows (53/35)
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50 DU
01Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Cardio Choice
min 2: 10 Hollow Rocks +:10 Hollow Hold
min 3: 6 Inchworm Push-Ups
min 4: 10 Alt Step-Ups + 5 Box Jumps
B: Metcon (Time)
"Problem Dog"
10 Rounds For Time:
Partner 1: 400m Run (sub 27/22 Cal Bike)
Partner 2:
Completes 1 Round
18 GHD Sit-Ups or 25 Abmat Sit-Ups
9 Burpee Box jump Overs (R+24/20, Rx20/16″)
*Each Partner must complete 5 rounds of run + 5 Rounds of GHDs and Burpee Box Jumps
Time Domain: 15:00-22:00
Time Cap: 25:00
C: Metcon (No Measure)
3 sets
1:00 Weighted Forearm Plank
1:00 Weighted Sorenson Hold
R: as needed b/exercises and sets
30Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Cardio Choice
10 Bootstrap Squats
10/10 Dynamic Clam Shells
8/8 Pistol Step-Downs
6 Scap Pull-Ups + 6 Kip Glides
8/8 Single Arm DB Push Press
B: Warm-up (No Measure)
Primer (10-15min)
BMU Progression:
Pistol Progression
3-4 Sets, increasing to working weights
Power Clean + 3 Push Jerks
C: Metcon (AMRAP - Rounds and Reps)
"Open House"
20:00 AMRAP
3 Shoulder to Overhead (R+185/125, Rx155/105)
5 Bar Muscle-Ups (sub Burpee C2B Pull-Ups or Burpee pullups)
8 Alt Pistols
Goal: 1:30-2:00/Round
10+ Rounds
D: Metcon (No Measure)
Friday finisher
3 Sets
Max DB Pinch Grip Hold (R+ 25/15, Rx 15/10 per hand)
R: 15sec
10 Barbell Curls
R: 15sec
Max Dual DB Overhead Hold (R+50/35, Rx 40/25)
R: 15sec
10 Barbell Strict Press
R: 60sec
29Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds for quality
1:00 Row (:30sec ez, :20 Mod, :10 hrd)
25ft Low Crawling Lunge
8/8 Single Leg KB RDL
10 Lateral Box Crossover Step-Overs
:30sec Wall Sit
B: Box Back Squat
Use box or bench. squat position is parallel or 1" below
Every :90sec
sets 1-6: 3 Reps @ 70-75%
sets 7-12: 3 Reps @ 80-85%
20/16" Box
*Record heaviest 3reps
*Box height should be right at parallel or right above so adjust accordingly if 20/16 doesn't fit this requirement
C: Metcon (2 Rounds for time)
"Peekaboo"
Every 5:00 for 10:00
15-12-9
Alt DB Snatch (R+50/35, Rx 40/25)
Lateral Burpees over DBs
*Sprint!
* The goal here today is to finish each set in 3:00-3:30
D: Metcon (No Measure)
Mobility if time permits
1:00/1:00 Couch Stretch
1:00/1:00 Extended Arm Lizard Pose
1:00/1:00 Single Leg Forward Fold
1:00 Updog Pose