16Aug
HomeGrown AthletX - HGX-FIT
CANCELED DUE TO WEATHER CONDITIONS
A: Metcon (No Measure)
30 DB Thrusters (50/35, 40/25)
Rest 5 min
Then, 5 Rounds of;
15 Cal Row
15 Russian KB Swings (53/35, 44/26)
Rest 4 min
Then, 4 Rounds of;
4 DB Seated Arnold Press (50/35, 40/25)
8 Push-ups
16 Air Squats
Rest 3 min
Then, 3 Rounds of;
15 Box Jumps (24/20, 20/16)
15 Cal Row
Rest 2 min
Then, 2 Rounds of;
20 WB Jump Squats (20/16, 16/14)
30 WB Abmat Sit-ups
Rest 1 min
Finally with time remaining;
500 or 1000m Run (cool down)
15Aug
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
For Time
30 Burpees over the Bar
15 Clean & Jerks (R+95/65, Rx 75/55)
25 Burpees over the Bar
15 Clean & Jerks (R+115/75, Rx 95/65)
20 Burpees over the Bar
10 Clean & Jerks (R+125/85, Rx 115/75)
15 Burpees over the Bar
10 Clean & Jerks (R+135/95, Rx 125/85)
10 Burpees over the Bar
5 Clean & Jerks (R+145/105, Rx
135/95)
5 Burpees over the Bar
5 Clean & Jerks (R+155/115, Rx 145/105)
Time Cap: 25 Minutes
14Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Childs Pose on Box: 30 Seconds
Pike Stretch: 30 Seconds
B: Warm-up (No Measure)
400m Run
30 Seconds Each:
Samson Stretch
Hollow Hold
Alternating Step Back Lunges
Inchworm to Push-ups
Arch Hold
Box Step-ups
Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups
C: Metcon (Time)
800m Run
50/35 Cal Row/Ski or 35/24 Bike
40 V-ups
250m Run with Dumbbell (R+50/35, Rx 40/25)
40 Dumbbell Box Step-ups (R+24/20, Rx20/16″)
50/35 Cal Row/Ski or 35/24 Bike
800m Run
*We expect this wod to take between 18-28 minutes to complete
* Use single Dumbbell for Run & Step-ups
*Time cap: 30 minutes
13Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
250 Row/Ski or 15/10 cal Bike
10 Up Dog Down Dog
10 Glute Bridges
10 Shoulder Taps
B: Metcon (Time)
On the 4:00 x 5 Rounds:
12 Double DB Front Rack forward step Lunge (R+50/35, Rx 40/25)
21/15 Cal Row/Ski or Bike 15/12
12 Hand Release Push-ups
9 Deadlifts (R+ 225/155, Rx 165/125)
*Rounds begin every 4 minutes [0-4-8-12-16]
*After completing the 4 stations, rest with whatever time remains until the next window begins
*These rounds are ideally completed in 3 minutes or less, giving you at least 1 minute to rest
*Adjust movements and reps as needed to hit this recommendation
*Your score is the slowest of the 5 rounds
13Aug
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
1min for each movement
250M Run
PVC Pass Through
PVC Good Mornings
PCV Shoulder Press
Inchworm
Bird/Dog
Up Dog/Down Dog
B: Metcon (No Measure)
4 Rounds
7 BB Full bicep curls
7 BB Half rep bicep curls from 90 degrees up
7 BB Half rep bicep curls from the bottom to 90 degrees
7 DB Half rep seated strict press – stop at 90 degrees
7 DB Full rep seated strict press
7 DB Floor press
Max set lateral shoulder raise right arm (DB or small plates) until you cannot lift parallel to the floor
Max set lateral shoulder raise left arm (DB or small plates) until you cannot lift parallel to the floor
***Lateral movement is from behind hip to parallel***
Rest 90 seconds "after each round"
12Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Pigeon Pose: 45s Each Side
B: Warm-up (No Measure)
400m Run
10 Up Dog Down Dog
10 Alt Spidermans Stretch
10 Frog Hops
20 Banded Pass Through
20 Banded Pull Aparts if front of chest
20 Banded Pull Aparts overhead
10 Banded OHS
C: 2k Row (Time)
Max Effort 2k Row
D: Hang Snatch (Complex)
On the 1:30 x 5 Sets:
2 Pausing Hang Squat Snatch (2 sec at bottom of sq)
2 Hang Squat Snatch