30Aug
HomeGrown AthletX - Legends
A: Metcon (Time)
A.10 Min CARs /Mobility
B. Balance
C. WOD
4 Rounds For Time
25-Calorie Row/Erg
15 Knees to Chest (from box or floor)
10 Air Squats
5 KB Deadlifts (heavy)
30Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Decline Bench Press
Every 1:30 for 12min
8 Decline bench press
B: Metcon (No Measure)
3 rounds - time cap 15min
18-15-12-9
DB DL (50/35)
DB Floor press
C: Metcon (No Measure)
EMOM 12
Tall kneeling crush grip
DB bicep curl
DB tricep extention
29Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 EMOM, 2 Sets
min 1: :30 Deep Lunge Mountain Climbers
min 2: :20sec Reverse Plank + :20sec Plank Shoulder Taps
min 3: 10/10 Internal + External Banded Shoulder Rotations
----
3 Rounds
5/5 Single Arm KB Swing + Clean + Press + Windmill
3-5 Inverted Burpees
B: Shoulder Press (Strict)
Every 2:00 for 12:00
3 Reps, starting @ 70% and increase to 3RM for the day
C: Metcon (No Measure)
Primer
*Dual DB Sumo Deadlift
*Dual DB Sumo Deadlift High Pulls
*Dual DB Hang Power Cleans
*Dual DB Hang Squat Cleans
*Dual DB Squat Cleans
D: Metcon (3 Rounds for reps)
"Ricky Bobby"
3 Sets
3:00 AMRAP
50ft Handstand Walk Buy-In (5 wall walks or 50 shoulder taps or :30 wall facing HS hold)
----
AMRAP in Remaining Time
5 Dual DB Squat Cleans (R+50/35, Rx 40/25)
:05 Ring Support Hold
5 Ring Dips (banded ring dips or Ring Push-Ups or bench dips)
**R+ is Handstand walk, R+ weight and ring dips**
R: 2:00 b/s
E: Metcon (No Measure)
Accessories if time permits
4 Sets
8/8 Front Rack Step-Ups
10/10/10 Prone Weighted Y-T-Ws (2.5-5#)
-Max Effort L-Sit
R: as needed
28Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Buy-In
100 Knee 's to waist
4 Rounds
250m Run
20 DB's front squats
20 DB's Hammer curls
20 DB's Push press
20 DB's Curtsy lunges
100m Overhead carry
Cash-out
100 weighted abmat sit-ups (arms straight inline with ears)
27Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 rounds for quality
200m Run
6/6 SA Ring Rows
6 Inchworm Push-Ups
:20sec Supine Grip Dead-Hang
20 Bear Plank Shoulder Taps
B: Rope Climb (Technique)
8:00 EMOM
1-2 Rope Climb
*work on speed and efficiency*
C: Metcon (3 Rounds for reps)
"Tony Montana"
3 Person Team
3 Sets
5:00 AMRAP
60 Handstand Push-Ups (SUB DB Strict Press)
400m Run
Max Wall Walks In Remaining Time
R: 3:00 b/s
D: Metcon (No Measure)
Mobility if time permits
5/5 Active Pigeon Stretch
:30sec Childs Pose
10/10 Side Lying Thoracic Rotations
10/10 Supine Lumbar Rotation Stretch
26Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds - time cap 10min
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Dual DB Sumo Deadlifts
5 Dual DB Hang Muscle Snatch
5 Squat Jumps
B: Metcon (Time)
"Scarface"
50 Power Snatch (Rx75/55, sub 65/45)
100 Double Unders
50 Overhead Squats
100 Double Unders
25 Devils Press (Rx35/25, sub 20/10)
100 Wall Balls (Rx20/14, sub 16/12)
Time Domain: 13:00-18:00
Time Cap: 25:00
D: Metcon (No Measure)
Friday finisher
3-6-9-12-15-12-9-6-3
V-Ups
Russian Twist (over and back = 1)
Hollow Hold (sec = rep)