04May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
200m Run
10 Deep Lunge Mountain Climbers
10 Bar Kip Swings
6-8 Strict Knee Raises
10 Alternating V-Ups
B: Warm-up (No Measure)
Running drills - 3 sets
100ft Bounding Run
:10sec Wall Lean Sprint
20/20 Banded Heel Pulls
C: Metcon (2 Rounds for time)
2 Sets
Each Interval For Time:
65/55 cal Row or Ski or 50/40 Cal Bike
400m Run
R: 3:00
25 Burpees to Target 6’’
25 Toe to Bar
400m Run
R: 3:00
Time Domain 27:00-37:00 (4:30-7:00 per interval)
Time Cap: 40:00 (8:00 Cap per interval)
D: Warm-up (No Measure)
3 Sets for quality - if time permits
10 Goblet Cyclist Squats
10 Reverse Nordic Curls
10 Medball GHD Sit-Ups
03May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
:30sec Jump Rope
8/8 Single Arm Upright Row
8/8 Single Arm Strict Press
10 Goblet Cossack Squats
10 Scapular Pull-Ups
20 Banded Face Pulls
B: Front Foot Elevated Back Rack Split Squat
Every 2:00 for 10:00 (5 Sets)
6/6 Front Foot Elevated Split Squat
3 SA DB Push Press + 5 SA DB Push Jerk (each)
Choice on Loads
C: Metcon (Time)
5 Rounds for Time
3 Wall Walks
24 Double Unders (Sub 48 Single Unders)
6 Shoulder to Overhead (R+135/95, Rx 115/75)
9 Strict Pull-Ups
9:00-12:00
Time Cap 18:00
03May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
10 BB Military Press (front rack)
8/arm DB SA seated shoulder press
8/arm DB SA bench press
10 DB pull overs
12/arm DB SA rear delts
B: Metcon (No Measure)
3 Rounds
15 BB Reverse curls
15 DB Seated Zottman curls
Immediately into...
3 Rounds
12-15 DB single arm wrist curls (over bench - palm facing down)
02May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Row
10 Alternating Arm Swings
10 Weighted Pass throughs
10 Alternating Lunge + 10 Jumping Lunges
B: Metcon (Distance)
Plyometrics
10x1 Broad Jump
*each for max distance
R: as needed
C: Overhead Squat
10:00 EMOM
3 Overhead Squats
*starting @ 60% and increase to 70%
D: Metcon (AMRAP - Rounds and Reps)
7:00 AMRAP
12/10 Cal Row or ski or 10/8 cal Bike
7 Squat Snatch (R+115/75, Rx 95/65)
Goal: 4+ Rounds
01May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
10 DB Floor Press (50/35)
400M Run
10 DB Bent over rows
400M Run
10 BB Bicep curls
10 BB Reverse curls
400M run
10 TTB/Knees to waist
30Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
200m Run
8/8 Staggered Stance SA RDL
10 Alternating Step-Ups
10 Hollow Rocks + 10sec Hollow Hold
----
Team KB Race Warm-Up
*each team member much touch each KB with each hand
Best 2 out 3 between teams!
B: Warm-up (No Measure)
WOD Primer
3 Rounds
6 Russian KBS + 6 American KBS
5 Box Jumps
3-5 Deadlifts *increasing weight each round
:15sec High Knee Run in Place
6 GHD or Weighted Sit-Ups
C: Metcon (AMRAP - Rounds and Reps)
Conditioning - 20:00 AMRAP w/Partner
20 American KBS (R+53/35, Rx44/26)
20 Box Jumps Overs (R+24/20, Rx20/16)
10 Deadlifts (R+275/185,Rx225/155)
200m Run (each) (Sub Bike 14/11)
20 GHD or Weighted Sit-Ups
Goal: 5+ Rounds