28Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
:30sec Jump Rope
10 Scapular Push-Ups
5 Ring Support Shrugs
10 Hollow Rocks
10/10 Single Leg Glute Bridges
B: Bench Press
Every 2:30 minutes x 5 sets
10 reps @ 60-65%
8 reps @ 65-70%
6 reps @ 70-75%
4 reps @ 75-80%
2 reps @ 85-90%
% based on 1RM bench press
C: Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Time Domain: 4:00-8:00
Time Cap: 10:00
D: Metcon (No Measure)
5 Rounds for quality
5 Strict Ring Dips or bench dips
10 Dual DB Chest Supported Rows
30sec HS Hold
R: as needed b/s
28Dec
HomeGrown AthletX - HGX-FIT
A: Bench Press (Broshesh)
DB Incline Press and DB Decline Press
27Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 Round for quality
10 up dog down dogs
10/10 thoracic rotations
10 Alt Box Step-Ups
6 single db Front Squats
6 single db Strict Press
8 Scapular Pull-Ups
8 Kip Swings
B: Metcon (Time)
12 Days of Fitness
Day 1: Burpee Bar Muscle-Up
Day 2: Duel DB Thrusters (R+50/35, Rx 40/25)
Day 3: Duel DB Hang Power Cleans
Day 4: Duel DB Front Rack Reverse Lunges
Day 5: Duel DB Deadlifts
Day 6: Duel DB Push Press
Day 7: Push ups
Day 8: Duel DB Alt Rengade Rows
Day 9: Toe to Bar
Day 10: Single DB Step-ups (R+24/20, Rx20/16″)
Day 11: Box Jumps
Day 12: 1200m Run
Time Cap: 50:00
DO NOT DROP THE DB!
23Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
400m Run
10 Banded Goodmornings
6 Plate A-T-Y-W
10 glute bridges
20 alternating plank shoulder taps
B: Bench Press (1RM)
12:00 to Establish
1RM Bench Press
R: 3:00 after 1RM Bench
12:00-15:00 on Clock
C: 1-Mile Run (Time)
Max Effort 1-Mile Run
From 15:00-25:00 on the Clock (10:00 Time Cap)
R: 25:00-28:00 on Clock
D: Metcon (Time)
30 Reps for Time @ 80% of 1RM Bench
-7min Time Cap
28:00-35:00 on Clock for the Day
*Record in notes, weight used for 30reps
23Dec
HomeGrown AthletX - HGX-FIT
A: Deadlift (Every 2min)
5X8 Start at 70% Increase weight each set
B: Metcon (No Measure)
Back
4 Rounds
10 Pendlay Rows (flat back/tabletop)
10 Bent Over Rows (wide grip at 45 degrees)
10/10 DB Heavy Single Arm Rows
10 Landmine "T Row" with rope
22Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
6 DB Kang Squats
10 Goblet Cossack Squats
:20sec Tuck L-Hang
10 Hollow Rocks
10 Arch Rocks
B: Back Squat (1RM)
Take 15:00 To Hit a New 1RM Back Squat
R: 5:00
Max Reps @ 85% of 1RM
*Record in notes, 85%
C: Metcon (Time)
21-18-12-9 Toe to Bar
14 Dual DB Front Rack Forward Step Alt Lunges (R+50/35, Rx 40/25)
6:00-12:00
Time Cap: 15:00
D: Metcon (No Measure)
Accessories - if time permits
6:00 AMRAP
20 Alt V-Ups
10sec Hollow Hold
20 Russian Twists
10sec Hollow Hold
:20/:20 Side Plank