26Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups
B: Metcon (AMRAP - Rounds and Reps)
30:00 AMRAP
20/16 Cal Row , Ski or 14/12 cal bike
15 Burpees to Target 12''
250m Run
60 Double Unders
Goal: ~7 Rounds +/- 30 Reps
C: Warm-up (No Measure)
Mobility
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
1:00/1:00 Pigeon Pose
25Nov
24Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality (10min cap)
20 Plank Shoulder Taps
10 Glute Bridge
8/8 Staggered Stance Barbell Good morning
8 Barbell Back Squat
8 Jumping Back Squats
B: Back Squat
Every 3:00, 5 Sets
Set 1: 3 Reps @ 70-75%
Set 2: 3 Reps @ 80%
Set 3: 3 Reps @ 85%
Set 4: 3 Reps @ 85%
Set 5: Max Reps @ 80%
*try to increase reps from last time we hit max reps @ 80%
*Note: Record Set 4 at 85%
We are starting off the day with some heavy back squats and building more volume around that 80% mark. We added a 2x3 @ 85% progressing towards a new 1RM in week 11.
C: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
2-4-6-8-10-12-14.....
Deadlifts (R+ 225/155, Rx 165/125)
Renegade Rows (R+50/35, Rx 40/25) (L row + R row =2reps)
Goal: get to 18
23Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Choice Machine
6/6 Single Leg DB/KB Squat with Leg Lift (Light)
6/6 Single Arm DB/KB Upright Row
6/6 Single Arm DB/KB Strict Press
:30sec Handstand Hold
B: Warm-up (No Measure)
Pistol Modifications
-Box Pistol Step-Down
-Pistol Sit to Box
-Heel Elevated w/weight Counter Balance
-Leg Behind KB Front Rack Pistol
C: Metcon (6 Rounds for calories)
3:00 AMRAP, 1:30 Rest, 6 Sets
10 Strict Handstand Push-Ups
12 Alt Pistols
10 Alt DB Snatch (R+60/40, Rx 50/30) (try to make this heavy so you have to power snatch, not muscle snatch)
-Max Cal Machine
Goal: ~ 1:00 +/- :15sec on Machine
SUBS: For the DB Snatch we can move towards a hang position and adjust loads
23Nov
HomeGrown AthletX - HGX-FIT
A: Bench Press (3x3 at 90-95%)
Approx 15-18min
B: Metcon (No Measure)
5 Rounds
10 Close Grip Bench Press
10 Bench DB Pull Overs
10 Rear Delt Flies
Max effort – Decline push-up (feet on bench/hands on DB)
Rest 1min
C: Metcon (AMRAP - Rounds and Reps)
Core: AMRAP 12
2-4-6-8-10-12 ETC.
Unbroken Knees to elbows
***After each set – run 100M***
22Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
250m Run
10/10 Side Plank Banded Rows
10 Hollow Rock
10 PVC Pipe Passthroughs
10 PVC Pipe or Empty Barbell OHS
B: Warm-up (No Measure)
Barbell Primer
3 Hang Snatch High Pull
3 Hang Power Snatch
3 Snatch Balance
3 Overhead Squat
----
Take next 4min and build to starting weight
C: Snatch (Complex)
Every 2:00, 8 Sets
Snatch Pull + Hang Squat Snatch + TnG Squat Snatch
Start at 72%, Increase to a Heavy for the Day
*Note: Record heaviest complex
D: Metcon (Time)
3 Rounds
400m Run
11 Burpee Box Jump Overs (R+24/20, Rx20/16″)
7 Ring Muscle-Ups
Time Domain: 8:00-12:00
Time Cap = 15:00
SUBS RMU = Rx15 Chest to Bar Pull-Ups
7 Banded Strict Pull-Ups+ 7 box dips