02Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality
250 jog
5 No Dip Muscle Clean and Press (Empty Barbell)
3 Dual DB Squat Cleans
3 Dual DB Squat Jumps
3 Broad Jumps
:20-:30 Handstand Hold (Wall Supported)
B: Weightlifting Complex
Every 2:30 for 6 Sets
Power Clean + Hang Power Clean + Jerk + Squat Clean + Jerk
*start @ 60% of hang power clean and increase to heavy for the day
*Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
3 Handstand Push-Ups
6 Hang Power Cleans (R+185/125, Rx155/105)
9 Box Jump Overs (R+24/20, Rx20/16″)
*each round increase the HSPU by 3 Reps
The handstand push-ups are the only movement increasing here and the expectation is that we can move through around 6 rounds, which would get athletes to the round of 18 handstand pushups.
SUBS: -Handstand Push-Up: to the 3 Box Pike Handstand Push-Ups variation first, then a floor pike handstand push-up, and if these are still not providing an optimal position we can move to dual db seated strict presses.
01Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 for quality
250m Run
8 Scapular Pull-Ups
8/8 Single Arm Ring Rows
6 Inchworm Push-Ups
B: Weighted Pull-ups (10:00 EMOM)
min 1: 3-5 Weighted Pull-Ups
min 2: 3-5 Weighted Dips
*Record heaviest 5 weighted pull-up
C: Metcon (Time)
3 Rounds
400m Run
18 Alt DB Snatch (R+50/35, Rx 40/25)
12 Chest to Bar Pull-Ups
Time Domain: 8:00-14:00
Time Cap: 16:00
D: Warm-up (No Measure)
Accessories - if time permits
8-10 Poliquin Raises
8-10 Zottman Curls
8-10 Hollow Body Zanetti Presses
01Feb
HomeGrown AthletX - HGX-FIT
A: Bench Press
1-2-3-4-5-6-7-8-9-10
Deadlift (225/155)
After each set 8 Bench Press (135/95)
31Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets fpr quality. 10:00 Cap
10 Russian Baby Makers + Deep Squat Thoracic Rotations
10 Alt V-Ups
10 Hollow Rocks
10 Behind the Neck Elbow Punches
5 Front Squats
5 Thrusters
B: Front Squat
Take 10:00 to Find New 5RM
R: 2:00
BB: Front Squat
Every 2:00 for 6:00
5 Reps @ 90% of 5RM
C: Metcon (AMRAP - Rounds)
Every 2:00 until failure
15 Thrusters + 10 Toe to Bar
*add 1 Toe to Bar each round
Load (R+100/70, Rx 90/60)
Cap: 8 Rounds
30Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Time cap 25min
8 Rounds
10 Alt DB Snatch
10 Box Jump
250M Run
B: Metcon (No Measure)
Time cap 20min
1-2-3-4-5-6-7-8-9-10
KB Russian Swings
Burpee Box Jump Overs
Toes To Bar/Knees to Elbows/Waist
C: Metcon (No Measure)
Midline
150 Abmat Sit-ups
28Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
250m jog
:30/:30 Pallof Press Hold
8/8 Staggered Stance Barbell Good-Mornings
10 Barbell Back Squats
1 Wall Walk to 15sec Nose Facing HS Hold
B: Back Squat
Every 2:30 for 10:00
Set 1: 10 Reps @ 65%
Set 2: 10 Reps @ 65%
Set 3: 10 Reps @ 65%
Set 4: 10 Reps @ 65%
Rest as needed b/t Sets
C: Warm-up (No Measure)
WOD Primer
10 Kip Swings
10 Ring Rows
5 Hang Muscle Cleans
5 Front Squats
1 Wall Walk to 15sec Nose Facing HS Hold
Then… add loads and work up to working movements and weight on barbell
D: Metcon (Time)
Open Prep Conditioning
18 Chest to Pull-Ups
6 Wall Walks
12 Squat Cleans (R+135/95, Rx 115/75)
15 Chest to Bar Pull-Ups
5 Wall Walks
10 Squat Cleans (R+155/110, Rx125/85)
12 Chest to Bar Pull-Ups
4 Wall Walks
8 Squat Cleans (R+175/125, Rx135/95)
9 Chest to Bar Pull-Ups
3 Wall Walks
6 Squat Cleans (R+195/140, Rx145/105)
Goal Time Domain: 11:00-18:00
Time Cap: 20:00