12Dec
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 12/12/2021
3 Rounds: 3min, rest 1min between rounds
500M Row
Max effort – Knees to waist/elbows
Rest 2min
AMRAP 7
10/side x DBL DB Lunges (Fwd or Reverse) (50/35)
10/side x DB Curtsy Lunge (Front Rack)
15 x DBl DB Box Step Ups
REST 2min
AMRAP 7 (switch every 5reps)
10 x DB Devil Press
10 x DB Hang C&J
10 x DB Push Press
REST 2min
3 Rounds (pick weight – only one set of DBs)
12 x DBL DB Bench Press
12 x DBL DB Deficit Push-ups
12 x DBL DB Close Grip Bench Press
11Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 EMOM
Min 1: 45sec easy Row Bike or Ski
Min 2: 5 Inchworm Push-Ups + 10 Mountain Climbers
Min 3: 100m run (easy)
B: Warm-up (No Measure)
Burpee Simon Says
Position 1: Standing
Position 2: Chest to Deck
Position 3: Top of Push-Up
Position 4: Bottom of Squat
Position 5: Jump
C: Metcon (Time)
3 Person team
Every 4:00 for 36:00
Station 1: 500m/420m Row or Ski 40/32 cal Bike
Station 2: 30 Burpees
Station 3: 400m Run
*Record: Lowest total time as a team.
***
Partner 1: Starts on Station 1
Partner 2: Starts on Station 2
Partner 3: Starts on Station 3
*Rotate stations each set, so that each partner will hit each station 3x. This means that each station is an all out sprint. We are looking for each set to be done in 1:20-1:40 with 2:20-2:40 rest periods. We are focusing on our aerobic capacity and speed/sprint.
**Subs: Scale volume
Station 1: 400/320m Row
Station 2: 20 Burpees
Station 3: 250m Run
10Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
1:00 Cardio of Choice
10 bootstrapper
5 Yoga Push-Ups
10/10 Plank Clamshells
:20-30sec L-Sit or Tuck L-Sit Strength
B: Back Squat
Every 3:00 for 12:00 (4 Sets)
Set 1: 3 @ 85%
Set 2: 3 @ 85%
Set 3: 2 @ 90%
Set 4: 2 @ 90%
*Record heaviest 2rep
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
10 Dbl DB Power Cleans (R+50/35, Rx 40/25)
12 Dbl DB Front Rack Forward Step Alt Lunges
10 Bar Muscle-Ups
12 Dbl DB Front Rack Forward Step Alt Lunges
20 Handstand Push-Ups
SUBS: step-ups are better on the knees than lunge, burpee pull-up, hand release PU
09Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
:15sec Dead-Hang + :15sec Active Hang
8-10 Plate A-T-Y-W
10 Scapular Push-Ups
----
2 Rounds
10 Push-Ups
7/7 Single Arm Ring Rows
5 Box Jumps
B: Bench Press
10:00 EMOM
2 Reps for min 1-5
1 Rep for min 6-10
*start @ 80% of 1RM
*Record heaviest lift
C: Metcon (3 Rounds for reps)
4:00 AMRAP, 2:00 Rest x 3 Sets
10 Dbl DB Bench Press (R+50/35, Rx 40/25)
2 Rope Climbs
10 Box Jumps (R+24/20, Rx20/16″)
SUBS: For Rope Climbs, we can scale to pull to stands, or single arm ring rows
09Dec
HomeGrown AthletX - HGX-FIT
A: Deadlift (Every 2min)
5X8 Start at 65%. Increase weight each set
*Record heaviest set
B: Metcon (No Measure)
Back - 4 Rounds
4x10 Pendlay Rows (flat back/tabletop)
4x10 Bent Over Rows (wide grip at 45 degrees)
4x10 Yates Rows (wide grip at 60 degrees)
4x25 Banded (Red) Lat Pull Downs (keep band shoulder width apart)
Rest 2min
CORE: 200 Weighted Russian Twist (light weight)
08Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality (5:00)
250m Run
8 PVC Pipe Pass Throughs
8 PVC Overhead Squats + 6 Jumping Squats
5 Inchworm Push-Ups
----
2 Rounds for quality (5:00)
2 Hang Snatch High Pull
2 Hang Power Snatch
2 Power Snatch
8 Wall Balls
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Get to starting weight on Barbell (3-5:00)
B: Power Snatch (10:00 EMOM)
*starting @ 60-70% and increase to a heavy for the day
*Record heaviest single
Note: Rest 2min after EMOM for WOD. Adjust barbell loads accordingly
C: Metcon (Time)
250m Run
30 Wall Balls (R+20/14, Rx 16/12)
15 Power Snatch (R+75/55, Rx 65/45)
400m Run
30 Wall Balls
15 Power Snatch
500m Run
30 Wall Balls
15 Power Snatch
800m Run
30 Wall Balls
15 Power Snatch
1000m Run
Time Domain:
18:00-25:00
Time Cap = 35:00
Subs: 21/16 Cal Bike