12Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 sets for quality
1:00 Row
10 Barbell Goodmornings
8 Barbell Back Squats
6 Behind the Neck Strict Press
4 High Box Jumps
B: Clean and Jerk (Cycle test #4)
Every 2:00, 9 Sets
3 Rounds
2 Reps @ 75%
2 Reps @ 82%
1 Reps @ 90%
*increase weight on the single on each round
C: Metcon (Time)
"Bend and Snap"
For Time:
21-18-15-12-9-6-3
Deadlifts (R+155/105, Rx125/85)
Box Jumps (R+24/20, Rx20/16″)
Time Domain: 7:00-11:00
Time Cap: 15:00
11Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
-----
3 Rounds
10sec Hollow Hold
15sec Passive Hang + :15sec Active Hang
25ft/25ft A Skips + B Skips
B: Warm-up (No Measure)
Primer
3 Sets, For Quality
5/5 Single Arm OH Tall Kneeling to Standing
8 Strict Knee to Elbows
8/8 Single Arm Ring Row 2020 Tempo
C: Skills (10min)
Rope Climb Technique Work
Turkish Get-Up
D: Metcon (Time)
Skills conditioning
"Monkey Business"
4 Rounds for Time
6 Turkish Get-Up (R+50/35, Rx 40/25)
3/2 Rope Climbs
400m Run (SUB 27/22 Cal Bike)
Goal: 15:00-20:00
Time Cap: 25:00
E: Metcon (No Measure)
Mobility
1:00 Elevated Prayer Stretch
1:00/1:00 Elevated Pigeon Stretch
:30sec/:30sec KB Calf Smash
1:00/1:00 Half Kneeling Hamstring Stretch
11Aug
HomeGrown AthletX - Legends
A: Warm-up (No Measure)
CARS, neck, shoulders, hips, ankles + fast and loose
B: Metcon (Time)
Time Trial- Row/Ski 1,600m for time (scale 800M)
C: Metcon (AMRAP - Rounds and Reps)
15 AMRAP
15 Knees to chest
15 Steps Ups (box/plate)
15 Banded Chest Press
15 DBall Slams
15 Air Squats
**Scale is 8 reps**
11Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rds
250m run/ski
10 Burpee deadlift (50/35)
10 Strict knees to elbow
10/10 Renegade rows (push-up/row/row = 1rep)
250m Farmers carry
11Aug
HomeGrown AthletX - HGX-FIT for Teens
A: Metcon (No Measure)
4 rounds - pair of DB's
8 DB deadlift
10 DB power cleans
12 DB front squats
14 DB box step overs
50' DB farmers carry
10Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 rounds - 10min cap
1:00 Cardio Choice
:30sec Wall Thoracic Extension
10 PVC Weighted Passthroughs + 10 Overhead Squats
10 Scapular Pull-Ups
50ft BW Walking Lunge
B: Snatch (Cycle Test #3 - 1RM Snatch)
Every 90sec, 9 Sets Total
3 Rounds
3 Reps @ 77%
2 Reps @ 83%
1 Reps @ 90%
*increase weight on the single on each round
C: Metcon (AMRAP - Rounds and Reps)
Midline conditioning
"Hollywood Abs"
9:00 AMRAP
10 Plate Sit-Up (R+35/25, Rx15/10)
20 American KBS (R+53/35, Rx44/26)
30 Double Unders (SUB 60 singles or 8/6 Cal Ski)
Goal: ~5+ Rounds
D: Metcon (No Measure)
Accessories - 4 sets
:20sec GHD Supine Hold
:40sec Sorenson Hold
6 Cuban Rotations
10 DB Around the World Raises