23Mar
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: Warm-up (No Measure)
Primer - 5min
-High Hang Muscle Clean + Front Squat + 1 and ¼ Front Squat
-Hang Muscle Clean + 1 and ¼ Front Squat + Tall Squat Clean
-Low Hang Muscle Clean + Front Squat + High Hang Squat Clean
*Add Loads
Pause Clean Pull + Slow Squat Clean + Squat Clean
C: Squat Clean (20min cap)
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
*increase weight each set
D: Metcon (Time)
For Time:
2 Rounds
70/57 cal row or ski or 50/40 Cal Bike
30 Burpees to Target 6’’
Rest 3min
Time Domain: 5:00-8:00 per round with a 20 min Time Cap.
22Mar
HomeGrown AthletX - HGX-FIT
A: Bench Press
Bench press 5x8 at 70-75% of 1RM
Immediately into...
4 Rounds
8 DB Pull Overs (Heavy)
8 Close grip bench press
Max effort diamond push-ups
B: Metcon (No Measure)
Back: 3 Rounds
8 Pendlay Rows
8 Bent Over Rows
Rest :30sec
30 BB Good mornings
Midline: If time permits using a red band
10/side Paloff press
20 Hollow rock pull overs
20Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (3 Rounds for reps)
3 x 7min AMRAPs:
15 Dbl DB Power Cleans
20 Single DB Box Step Ups
15 Toes To Bar/Knees To waist
40 DUs/Singles
Rest 1:30 b/t AMRAPS
**Continue where you left off**
B: Metcon (No Measure)
Run Conditioning
2 Rounds
Run 400m
Walk 100M
Run 200m
Walk 100m
Run 400m
Rest 1:30 b/t rounds
C: Warm-up (No Measure)
Time remaining:
Foam Roller
Mobility/Stretch
19Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10min for quality
1:00 Row
8/8 Single KB Staggered Stance RDL
8/8 Single Arm KB Clean + Press
6 Inchworm to Hollow Hold
20 Glute Bridges
B: Metcon (Time)
Partner WOD
2000m Row
-Partner Must Hold Dual DB Front Rack (R+50/35, Rx 40/25)
150 Dual DB Deadlifts
-Partner Must be Holding Wall Sits
1 Mile Run w/Medball (R+20/14, Rx 16/12) *can switch who holds medball as often as possible
75 Dual DB Clean and Jerk
-Patner Must be Holding Handstand Hold Against the Wall
Time Domain 30:00-35:00
Time Cap: 40:00
18Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality (10min cap)
1:00 Row
6/6 SA KB Front Rack Squat
6/6 SA KB Push Press
5 High Box Jumps + 5 Box Jump All the Way Overs
:20-:30 Handstand Hold (Wall Supported)
B: Split Jerk
Behind the Neck Split Jerk + Split Jerk
Every 90sec, 8 Sets
1+1 @ 70%+ and Building
*Record heaviest set
C: Metcon (Time)
3 Rounds
8 Clean and Jerk (R+155/105, Rx125/85)
24 Wall Balls (R+20/14, Rx 16/12)
---into---
3 Rounds
6 Clean and Jerk (R+185/125, Rx155/105)
18 Toe to Bar
Time Domain: 12:00-17:00
Time Cap: 25:00
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 +/-