20Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Kettlebell Squat Hold: 1 Minute
B: Warm-up (No Measure)
2 Minute Easy Row Bike or Ski
30 Seconds Each:
Samson stretch (:15s each side)
Up Dog Down Dog
Left Arm Kettlebell Deadlift
Right Arm Kettlebell Deadlift
Goblet sq
Left Side Plank
Right Side Plank
C: Metcon (Time)
250m Farmers Carry (R+53/35, Rx44/26)
500m Run
50/35 Cal Row or Ski or 40/28 Calorie Bike
250m Farmers Carry
500m Run
50/35 Cal Row or Ski or 40/28 Calorie Bike
*Home Cal Sub 3min of step ups
18Jul
HomeGrown AthletX - Functional Fitness
A. : Metcon (No Measure)
A. Warm -up
400 m Row/Bike/Ski *
10 Scorpions
10 Cossack Squats
Then..
2 Rounds
5 BB Good Mornings
5 BB Deadlifts
5 BB Muscle Cleans
5 BB Front Squats
5 BB Clusters
*Home 80 Jumping jacks
B.: Metcon (Time)
B. Metcon
5 Rounds for Time
21/16 calorie Bike/Row/Ski *
15 Hang Squat Cleans (R+135/95, Rx 115/75)
9 Toes to bar *
250m Run *
*Home
70 DU/ 140 Singles
Toes to DB
22 Box jumps/step ups
17Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Pec Stretch On Rig: 40 Seconds Each Side (on rig)
Child’s Pose: 40 Seconds
Squat Hold: 40 Seconds
B: Warm-up (No Measure)
400m Run Easy
30 Seconds Each:
Spidermans
Hollow Hold
Barbell Strict Press
Inchworm to Push-ups
Arch Hold
Barbell Push Press
Shoulder Taps
Air Squats
Barbell Push Jerks
C: Metcon (Time)
2 Rounds
20 Push Jerks (R+135/95, Rx 115/75)
4 Rounds of "Cindy"
800 Meter Run
+The intended time range for this workout is between 15-25 minutes
*1 Round of "Cindy" is 5 pull-ups, 10 push-ups, and 15 air squats
*Home 800m Run Sub 80 High Knees in Place, pull ups = rows
16Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Pigeon Pose: 1 Minute Each Side
B: Warm-up (No Measure)
30 Seconds Each:
Easy Row Bike or Ski
Single Unders
Glute Bridges
Moderate Row Bike or Ski
Single Unders
Single Leg Glute Bridges (:15s Each)
Faster Row Bike or Ski
Single Unders
Glute Bridge Walkouts
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotation (5 each side)
5 Strict Press
5 Romanian Deadlifts
5 Front Squats
C: Deadlift (5-4-3)
15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3.
Note: Record heavy set of 3
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
60 Double Unders (120 singles)
30/24 Calorie Row or Ski or 21/15 Cal Bike
15 Deadlifts (R+205/145, Rx155/115)
*The intended scoring range for this workout is 2+ to 3+ rounds [4-6 Minute Rounds]
*Home Cal Sub 48 step ups
16Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Huge Sets (25min CAP)
15-13-11-9 = 1 SET
DBs Romanian Deadlift (mid-shin)
DBs Floor Press
Rest 2min between sets
B: Metcon (No Measure)
KABATA STYLE – Focusing on Static training (Static Holds)
20s on / 10s static hold X2 cycles (20min of work)
• 4 rds Front Delt Raises
• 4 rds Side Delt Raises
• 4 rds Shoulder 2 Overhead
• 4 rds Bent Over Rows
• 4 rds Bicep Curls
*** We are using "light" weights due to the static holds. Empty BB or small plates.
20s of work/reps – DO NOT go out HOT!! Maintain a good pace, DO NOT break on static holds
***Break on 20s reps. If need be, 10s static hold into 10s dynamic reps
15Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Couch Stretch: 45 Seconds Each Side
Pike Stretch: 1 Minute
B: Warm-up (No Measure)
30 Seconds:
Easy Row Bike or Ski
PVC Pass Through
Samson Stretch
Moderate Row Bike or Ski
PVC Overhead Squats
Push-up to Down Dog
Faster Row Bike or Ski
PVC Overhead Squats (More Narrow)
Straight Leg Sit-ups
Barbell Warm-up:
5 Good Mornings
5 Back Squats
5 Elbow Rotations (5 each side)
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
C: Front Squat (10-8-6-4-2)
On the 2:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
Note: Record Set 5 at 2 reps
D: Metcon (Time)
21-15-9:
Toes to Bar
Power Snatches (R+95/65, Rx 75/55)
Directly Into…
9-15-21:
Calorie Row Bike or Ski
Overhead Squats
* 25 Minute Time Cap
*Home t2b sub toe to DB, Cals =18-30-42 box jumps