28Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality
400-200-200m Run
50ft Samson Walking Lunge
20 sec Half Kneeling SA OH Hold
6 Inchworm Push-Ups
10m A-Skips
10m B-Skips
B: Shoulder Press (Strict)
Every 2:30 for 7:30
Set 1: 12 Reps @ 55%
Set 2: 10 Reps @ 60%
Set 3: 8 Reps @ 65%
C: Metcon (Time)
10 Alternating Single Arm Devils Press (R+50/35, Rx 40/25)
400m Run (Sub 30/22 Cal Bike)
10 Toe to Bar
10 Alternating Single Arm Devils Press
400m Run
15 Toe to Bar
10 Alternating Single Arm Devils Press
400m Run
20 Toe to Bar
Goal Time Domain: 9:00-15:00
Time Cap: 18:00
27Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Body Weight/Empty BB Conditioning
7 Rounds
20 Push-ups
20 Vups/Knee Ups
20 Air Squats
20 BB Front Delt Raises
20 Reverse Curls
20 Shoulder To Ovhd
20 Behind The Neck Lunges
250M Run
24Mar
HomeGrown AthletX - HGX-FIT
A: Back Squat
5x5 at 75%
KB Cyclist Squats 5x10 (use 25 or 35# plate)
Rest: 1:30-2:00m
B: Metcon (No Measure)
Landmines: Time remaining
10/side Single Leg DL
10/side Single Leg Reverse Lunge
10/side Half Kneeling Shoulder Press
10/side Bent Over Row
20 Seated Russian Twist
Rest: 1:00
23Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for Quality (10min Cap)
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 Overhead Tricep Stretch
B: Warm-up (No Measure)
Primer - 5min
-High Hang Muscle Clean + Front Squat + 1 and ¼ Front Squat
-Hang Muscle Clean + 1 and ¼ Front Squat + Tall Squat Clean
-Low Hang Muscle Clean + Front Squat + High Hang Squat Clean
*Add Loads
Pause Clean Pull + Slow Squat Clean + Squat Clean
C: Squat Clean (20min cap)
3 Sets
3 Reps @ 70%
R: 45sec
3 Reps @ 75%
R: 45sec
2 Reps @ 80%
R: 60sec
1 Rep @ 82%+
R: 2:00 b/s
*increase weight each set
D: Metcon (Time)
For Time:
2 Rounds
70/57 cal row or ski or 50/40 Cal Bike
30 Burpees to Target 6’’
Rest 3min
Time Domain: 5:00-8:00 per round with a 20 min Time Cap.
22Mar
HomeGrown AthletX - HGX-FIT
A: Bench Press
Bench press 5x8 at 70-75% of 1RM
Immediately into...
4 Rounds
8 DB Pull Overs (Heavy)
8 Close grip bench press
Max effort diamond push-ups
B: Metcon (No Measure)
Back: 3 Rounds
8 Pendlay Rows
8 Bent Over Rows
Rest :30sec
30 BB Good mornings
Midline: If time permits using a red band
10/side Paloff press
20 Hollow rock pull overs
20Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (3 Rounds for reps)
3 x 7min AMRAPs:
15 Dbl DB Power Cleans
20 Single DB Box Step Ups
15 Toes To Bar/Knees To waist
40 DUs/Singles
Rest 1:30 b/t AMRAPS
**Continue where you left off**
B: Metcon (No Measure)
Run Conditioning
2 Rounds
Run 400m
Walk 100M
Run 200m
Walk 100m
Run 400m
Rest 1:30 b/t rounds
C: Warm-up (No Measure)
Time remaining:
Foam Roller
Mobility/Stretch