16Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, for Quality
1:00 Cardio Choice
8/8 Single Leg Romanian Deadlift
6 No-Dip Muscle Cleans
:30sec Weighted Dead-Bug (barbell)
10/10 Bird-Dogs
------
4 Rounds
5 Kneeling Jump to Vertical Jump
3/3 Rotational Jump
10 Alternating Ice Skater Jumps (5/5) *stick landing
B: Hang Clean
Take 12:00 to Establish a 3RM Hang Clean
*Ideal loading scheme would be 3 @ 60%, 3 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 80+%, then hit a heavy 3 Rep for the day.
C: Metcon (Time)
For Time:
400m Run (sub 35/28 cal Row or 30/22 Cal Bike)
30 Toe to Bar
30 Burpee Box Jump Overs (R+24/20, Rx20/16″)
30 DB Deficit Push-Ups
30 Dual DB Step-Overs (R+50/35, Rx 40/25)
30 GHD Sit-Ups (sub Weighted Sit-Ups or Abmat Sit-Ups)
30 Lateral Burpees over DB's
Time Domain: 12:00-16:00
Time Cap: 25:00
15Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
B: Ring MU Progression
C: Metcon (AMRAP - Rounds and Reps)
20:00 AMRAP
50 Double Unders
7 Ring Muscle-Ups
50 Double Unders
18-15-12-9-6-Max Rep Shoulder to Overhead
* Load: (R+95/65, Rx 75/55), (R+135/95, Rx 115/75), (R+155/105, Rx125/85), (R+185/125, Rx155/105), (R+205/145, Rx165/115), (R+ 225/155, Rx 185/125)
D: Warm-up (No Measure)
Mobility if time permits
1:00/1:00 Scorpion Stretch
1:00/1:00 Pigeon Stretch
:30/:30 Thread the Needle
2:00 Seated Straddle
15Feb
HomeGrown AthletX - HGX-FIT
A: Bench Press (Incline - 2x 45# plates)
5 x 8 Incline Bench Press (increase each set)
*Record heaviest set
Then...
4 Rounds
12 DB Pull Overs
12 DB Rear Flies
Immediately into...
5 Rounds:
5/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.
**Increase in KB weight**
** Core activation, more specifically obliques**
B: Metcon (No Measure)
BACK
5 Rounds
8 Pendlay Rows
8 Yates Rows (wide grip/supinated)
8 (green/rope) T Rows
**Go heavy**
14Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
min 1: Cardio Choice
min 2: 8/8 Single Leg Pistol Step-Downs
min 3: 10 KBS + 10 Goblet Squats
min 4: :20/:20 Paloff Press Hold
B: Front Squat
Every 2:30 for 12:30
5 Reps @ 90% of 5RM
3 Reps @ 100% of 5RM
3 Reps
3 Reps
3 Reps
*increase last 3 sets to 3RM.
If weights are feeling heavy this week, please don not increase.
*Record heaviest 3RM
C: Warm-up (No Measure)
WOD Primer
C1: Metcon (Time)
6 Rounds for Time
12 Alt Pistols
6 Power Snatch (R+135/95, Rx 115/75)
Time Domain: 5:00-9:00
Time Cap: 15:00
13Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (3 Rounds for reps)
Open WOD Prep
AMRAP 3
15 Hang Power Cleans (115/75, 75/55)
25 Doubles or 50 Singles
REST 1min
AMRAP 3
12 Shoulder 2 Ovhd
25 Doubles or 50 Singles
REST 1min
AMRAP 6
10 Hang Power Cleans (135/95, 95/65)
10 Shoulder 2 Ovhd
40 Doubles or 80 Singles
B: Metcon (No Measure)
Landmines
RDL
Front Squats
Half Kneeling SA Shoulder Press
Single Leg Reverse Lunge
Single Arm Bent Over Row
12Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Rowing Golf Warm-Up
Row to 1000m w/Partner
*switch partners every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 does row to 200m. If partner 2 goes to 205m then both partners must to 5 burpees before switching. This continues until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*Fastest is 4:01
Specific Prep
2 Rounds
8 KB Deadlifts
6 Russian KBS
4 American KBS
10 Alternating Step-Ups
5 Box Jumps
10 Sumo Deadlifts
5 Upright Rows
B: Metcon (Time)
In Teams of 3 For Time
150 Burpees
150 American KBS (R+70/53, Rx 53/44)
150 Box Jumps (R+24/20, Rx20/16″)
150 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
*Partition in any order you want. Only 2 partners can be working at a time while the 3rd partner rests
Goal: 20:00-30:00
Time Cap: 35:00
C: Warm-up (No Measure)
If time permits: Stretching
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
10/10 Side Lying Thoracic Rotations
2:00 Standing Straddle w/weight