17Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Row as
:30sec Arms only Rowing
:30sec Body + Arms Rowing
:30sec Legs + Body Rowing
:30sec Full Body Rowing
-------
2 Rounds
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8/8 Single Arm Ring Rows
B: Skill session
Going over progressions for the rope climbs, handstand walks and turkish get-ups.
C: Metcon (AMRAP - Rounds and Reps)
25:00 AMRAP
800/600m Row or Ski or 48/32 cal bike or Run 800m
3/3 Turkish Get-Ups (R+50/35, Rx 40/25)
3 Rope Climbs (sub 6/6 Single Arm Ring Rows)
50ft Handstand Walk (Sub 5 wall walks)
Goal: ~4 Rounds +/-
17Mar
HomeGrown AthletX - HGX-FIT
A: Back Squat
Back Squat: 6x5
Percentages for each set (65/70/70/75/75/75)
KB Goblet Squats 6x10
Rest: 1:30-2:00m
B: Pendlay Row
10 rounds
10 Pendlay Rows
10/side KB Bent Over Rows (Same weight at goblet squat)
Rest: 1:00
Accessories: Back/Lats (Red band)
4 Rounds
15/Arm Single arm - Lat pull downs
15 Hollow position – Lat pull overs
16Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality (10min cap)
1:00 KB 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
:15/:15 Overhead Tricep Stretch
B: Snatch (20min Running clock)
3 Sets
3 Reps @ 70%
R: 45sec
3 Reps @ 75%
R: 45sec
2 Reps @ 80%
R: 60sec
1 Rep @ 82%+
R: 2:00 b/s
*Record 1Rep for all sets
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
15 Push-Ups
20 GHD Sit-Ups or Weighted Sit-Ups 25/15# plate
10 Burpee Box Jump Overs (R+24/20, Rx20/16″)
22/16 cal rower ski or 15/11 Cal Bike
Goal: ~3 Rounds
15Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 for quality
1:00 Cardio Choice
9 Scap Pull-Ups
8/8 Single Leg Cross-Body RDL
7/7 DB Windmill
6/6 SA DB Front Squat
5 Inchworm to Hollow Hold (1sec)
B: Gymnastics Skills Work and Progressions
Spend 15:00 working on some skill work and progressions to help athletes develop the skills Chest to Bar Pull-ups as well as Bar Muscle-Ups
C: Metcon (3 Rounds for reps)
3:00 AMRAP
15 Thrusters (R+75/55, Rx 65/45)
15 Pull-Ups
---5:00 Rest---
3:00 AMRAP
12 Thrusters (R+95/65, Rx 75/55)
12 Chest to Bar Pull-Ups
---5:00 Rest---
3:00 AMRAP
9 Thrusters (R+115/75, Rx 85/65)
9 Bar Muscle-Ups
Goal: ~2 Rounds/AMRAP
15Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 3/15/2022
Chest/DL: 10 Rounds
5 Deadlift (225/155)
5 Bench Press (155/105)
5 Dbl DB Bent over rows (50/35)
Shoulders: 5 Rounds
10/side DB Half kneeling push press
10 BB Sumo DL high pull
1min Plate hold overhead
Remaining time: Core/Midline
14Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
For quality
3 Rounds
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
----
3 Rounds
10/10 Single Leg Rotational Medball Toss on rig
3/3 Kneeling Jump to Lateral Jump
10 Reactive Squat Jumps
B: Front Squat (Pause Front Squat (3sec) + Front Squat )
Every 2:00, 6 Sets
Set 1: 1+3 @ 65%
Set 2: 1+3 @ 70%
Set 3: 1+2 @ 75%
Set 4: 1+2 @ 75%
Set 5: 1+1 @ 80%
Set 6: 1+1 @ 80%+
*Record Set 6
C: Metcon (Time)
3 Rounds for Time
400m Run
25 American KBS (R+53/35, Rx44/26)
75 Double Unders (sub 150 singles)
Time Domain: 9:00-12:00
Time Cap: 18:00