08Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
B: Back Squat
Take 10:00 to find an 8RM
Should be in the range of 75-82% of their 1 Rep back squat.
C: Angie (Time)
For Time:
100 pullups
100 pushups
100 situps
100 air squats
Time Domain: 13:00-18:00
Time Cap: 25:00
07Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for Quality (10min cap)
10 bootstrap squats
6/6 Single Arm DB Push Press
5 Squat Jumps
B: Metcon (Distance)
Plyometrics
Every 1:30 of 6 rounds
3 Reps for Max Distance Broad Jumps
C: Split Jerk (Behind the neck)
Every 1:30 for 12:00, 8 Sets
1 Rep, start @ 60% of Split Jerk and Increase to Max for the Day
D: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
2/2 SA DB Clean and Press (R+50/35, Rx 40/25)
4 Box Jump Overs (R+24/20, Rx20/16″)
4/4 SA DB Clean and Press
8 Box Jump Overs
6/6 SA DB Clean and Press
12 Box Jump Overs
8/8 SA DB Clean and Press
16 Box Jump Overs
Keeping Increasing Reps until Time is Up
Goal: Into the round of 10/10 and 20 reps.
07Apr
HomeGrown AthletX - HGX-FIT
A: Deadlift
Rep scheme
3-6-9-12-9-6-3
Percentages
82-77-72-65-75-80-85+
Rest no more than 2min b/t sets
After completion - 50 empty BB good mornings
B: Metcon (No Measure)
Midline
25 Single Leg Vups
between each set do the following;
10-9-8-7-6-5-4-3-2-1 Cal row
06Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run (easy)
-------
2 Rounds
8 (Inchworm Push-Up + Squat)
10/10 Glute Bridge March
:15sec Dead-Hang + :15sec Active Hang
8 Kip Swings
200M Run @ Goal Mile Pace
B: 1-Mile Run (Time)
Max Effort 1-Mile Run
This will be tested again in 9 weeks
12min time cap
C: Metcon (Time)
800m Run
75 Wall Balls (R+20/14, Rx 16/12)
60 Burpees
45 Toe to Bar
800m Run
Goal: 15:00-22:00
Time Cap: 25:00
05Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for Quality
:30sec Double Under Practice
8/8 Single Arm Strict Press
12 Alternating Box Step-Ups
:30sec Handstand Hold (Wall Supported)
B: Back Rack Front Foot Elevated Split Squat (Every 2:00 for 10:00 (5 Sets) )
8 Reps/Each Building to a Max for Day (dont go any higher then one 45lb plate to elevate front foot)
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
4 Double DB Devils Press (R+50/35, Rx 40/25)
7 Strict Handstand Push-Ups
12 Single DB Step-Overs (R+24/20, Rx20/16″)
48 Double Unders
Goal: ~4 Rounds
05Apr
HomeGrown AthletX - HGX-FIT
A: Bench Press
5x3 at 85%
Immediately into...
DB Bench Press - 3 Rounds
21 reps at 35/25
15 reps at 50/35
9 reps at 70/50
Rest 2min b/t rounds
B: Metcon (No Measure)
4 Rounds
10 BB Tricep Skull Crushers
12 DB Hammer Curls
15 DB Tricep Kickbacks
30 Alt Single Leg Vups