21Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Front Rack Stretch: 30 Seconds each side
Calf Stretch: 30 Seconds each side (on rig )
B: Warm-up (No Measure)
30 Seconds Each:
Lateral Hops Over Barbell
Spidermans
Cossack Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees
C: Clean and Jerk (Complex)
On the 2:00 x 5 Sets:
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
Note: Record heaviest complex
D: Metcon (Time)
3 Rounds
15 Hang Squat Cleans (R+115/75, Rx 95/65)
15 Lateral Barbell Burpees
Choose a weight that you are confident in completing with just 1 break during the workout
21Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
UPPERBODY SWOLE WORKOUT
6 Rounds: (Time cap 20min)
8 DB Floor Press (HEAVY)
8 DB Deficit Push-up (Chest hits the floor)
10 Decline Push-up (feet on box or bench)
12-15 Dive Bomber Push-up (inverted V position)
B: Metcon (No Measure)
Arms
1. 5rds
10 DB Hammer Curls (together)
10 DB Tricep Kickbacks (together)
2. 4rds
20 BB Reverse Curls
20 BB Shoulder 2 Overhead
3. 3rds
1 set "21" with BB
21 BB Behind The Neck Tricep Ext
4. Burnout: X2 (Rest :30 seconds/repeat)
10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)
10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)
10 DB Bicep Curls (Together)
AFTER COMPLETION OF #4 – 150 BANDED BICEP CURLS!!!!
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