28Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Band Hamstring Stretch: 50s Each Side
Band Cross Body Stretch: 50s Eaah Side
B: Warm-up (No Measure)
Coaches Warm up
C: Metcon (Time)
500 Meter Run
15-12-9:
Front Squats (R+95/65, Rx 75/55)
Chest to Bar Pull-ups
500 Meter Run
15-12-9:
Thrusters
Pull-ups
*20min time cap
*Home pull up sub rows
D: Metcon (No Measure)
[On the 0:00]
40/30 Cal Row Ski or Cals 28/21 Bike
20 Lateral Burpees Over the Rower or Hurdle
*Home Cal Sub 150DU or 300 single unders
[On the 5:00 & 9:00]
30/24 Calorie Row Ski 21/17 cals Bike
15 Lateral Burpees Over Rower or Hurdle
*Home Cal Sub 100DU or 200 single unders
[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row Ski or 14/11 cals Bike
10 Lateral Burpees Over the Rower or Hurdle
*Home Cal Sub 50DU or 100 single unders
28Jul
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
Bands
B: Metcon (No Measure)
Legs: AMRAP 15:
15 x DL (RDL) mid-shin level (slight bend at knee)
15 x Hack Squats (pull the shoulders back – quad dominate)
15 x Box Jumps (24/20)
Back: 4 movements. Complete 5 x 8 before moving to next position
DB Single Arm Rows - 5 x 8 (pull towards waist)
BB Wide grip Bent Over Rows at 45 degree angle – 5 x 8 (pull towards lower chest)
BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 5 x 8 (pull towards lower abs)
DB Bent Over Reverse Flys – 5 x 8
Core: Remaining time
27Jul
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
1 Minute Each:
Easy Row Bike or Ski
Side Planks (:30s Each)
Single Leg Glute Bridges (:30s Each)
Moderate Row Bike or Ski
30 Seconds Each:
Glute Bridges
Front Plank
Glute Bridge Walkouts
*Home Sub Row Bike Ski = high knees
B: Hang Clean ( On the 2:00 x 4 Sets:)
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Squat Clean
2 Split Jerks
Record heaviest successful complex
C: Metcon (1 Rounds for time)
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (R+185/135, Rx155/115)
21/15 Cal Row Ski or 15/12 Cal Bike
*To get the right stimulus, each round should take less than 4 minutes to complete
*Your score is the slowest of the 5 rounds
*Home Cal Sub 42 box jumps or step ups
*Home Cal sub 100 mt climbers
27Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 Minute Each:
Easy Row Bike or Ski
Side Planks (:30s Each)
Single Leg Glute Bridges (:30s Each)
Moderate Row Bike or Ski
30 Seconds Each:
Glute Bridges
Front Plank
Glute Bridge Walkouts
*Home Sub Row Bike Ski = high knees
B: Hang Clean (On the 2:00 x 4 Sets:)
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Squat Clean
2 Split Jerks
Record heaviest complex
C: Metcon (1 Rounds for time)
Every 5 Minutes x 5 Rounds:
30 AbMat Sit-ups
15 Deadlifts (R+185/135, Rx155/115)
21/15 Cal Row Ski or 15/12 Cal Bike
*To get the right stimulus, each round should take less than 4 minutes to complete
*Your score is the slowest of the 5 rounds
*Home Cal Sub 42 box jumps or step ups or 100 mt climbers
26Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
All movements to be performed with an "EMPTY" barbell
Focus on quality of movement and active recovery
Buy-In: 800M Run
30 Romanian Deadlift (45/35)
30 Hang Power Clean
30 Shoulder Press
50 Cal Row
30 Back Squats
30 Alternating Split Jerk
50 Cal Row
30 Reverse Lunge
30 Hang Power Snatch
30 Floor Press
Cash-out 200 Alternating Single Leg Vups (Every 20 = 10 Ankle Touches)
25Jul
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
Warm-up
2 Rounds
250M Run
30-Sec Empty Barbell Squat hold
10 Empty Barbell Strict Press
15 Sit-Ups
15 Supermans
B.: Metcon (Time)
4 Rounds For Time
15 Thrusters (R+135/95, Rx 115/75))
30 Box Jumps Overs (R+24/20, Rx 20/16)
100 Double-Unders /200 Singles