04Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back: 5 Sets for each movement (complete before moving forward)
5 x 10 BB Bent Over Rows (Normal grip)
5 x 10 BB Bent Over Rows (Wide grip)
5 x 8 DB Single Arm Rows (Heavy)
Shoulders: 4 Sets for each movement (complete before moving forward)
4 x 12 BB Sumo DL High Pull (wide base – toes outward)
4 x 12 BB Upright Rows
4 x 12 DB Front to Side Delt Rotations
Time remaining: CORE
10 BB Rollout
20 WB Situps
30 Single Leg Alt Vups
40 Bicycle Crunches
03Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Stamina Squats
On the Minute x 12 (6 Rounds):
Minute 1: 3 Front Squats
Minute 2: 6 Back Squats
*Barbell Loaded @ 60% 1RM Front Squat
B: Metcon (5 Rounds for reps)
AMRAP 4 x 5 Rounds:
400m Run
15 Double DB Push Press (R+50/35, Rx 40/25)
Max Burpee over DB
*make sure you leave time to recover and the your burpee number NEEDS TO BE CONSISTENT!!!
*recorded max Burpees
02Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
8 Rounds
45 Double-Unders
30 Air Squats
15/12 Cal Row/Ski or 11/8 Cal Bike
*DU sub 90 singles and work on your DU more
B: Metcon (5 Rounds for reps)
On the 2:00 x 5 Rounds (10:00):
20 GHD wall ball Sit-Ups w/ feet anchored
Time Remaining: Max Push ups
*try and be consistent
*recorded max push up
02Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (Weight)
Deadlifts 1-1-1-1
20min to build to a heavy DL
Rest 5min
Bench Press 1-1-1-1
15min to build to a heavy Bench Press
01Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Strict Handstand Pushup Conditioning
*Repeat from 2 week ago, increasing by 10%
120% of Max Strict HSPU
Rest 1:00
100% of Max Strict HSPU
Rest 1:00
80% of Max Strict HSPU
Rest 1:00
100% of Max Strict HSPU
Rest 1:00
120% of Max Strict HSPU
B: Metcon (Time)
5 Rounds
21/14 Cal Row/Ski or 15/10 Cal Bike
10 Supinated Grip Bent Over Rows (R+95/65, Rx 75/55)
Directly into…
5 Rounds:
10 Power Cleans
10 Push Jerks
*20min time cap
30Jan
HomeGrown AthletX - Functional Fitness
A.: CrossFit Games Open 17.5 (Time)
10 rounds for time of:
9 thrusters 95# / 65#
35 double-unders
*40 minute time cap