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
14Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
250m Easy Run (Home Sub 18 Box Jumps/step ups or 18 Tuck Jumps)
30 Seconds Each with empty bar
Spidermans
Romanian Deadlifts
Mountain Climbers
Hang Muscle Cleans
Frog Hops
Strict Press
Slow Burpees
Slow Power Clean and Jerks
B: Metcon (Time)
30 Clean and Jerks (R+135/95, Rx 115/75)
1 Mile Run
R+10 Bar MU, Rx 10 C2B pull ups
1 Mile Run
60 Burpees
This workout is intended to take about 25-35 min to complete. Choose weights and variations that allow for completion within this time frame
*Home MU Sub 10 rows + 10 bench dips, 1mile run=200 DU or 400 singles
14Jul
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
Bands
B: Metcon (No Measure)
Legs: AMRAP 15
15 x DL (RDL) mid-shin level
15 x Hack Squats (pull the shoulders back – quad dominate)
15 x WB Squats (hold at chest level)
C: Metcon (No Measure)
Back: 4 movements. Complete 4 x 10 before moving to next position
DB Single Arm Rows - 4 x 10 (pull towards waist)
BB Wide grip Bent Over Rows at 45 degree angle – 4 x 10 (pull towards lower chest)
BB Yates Bent Over Rows at 60 degree angle (Supinated grip) – 4 x 10 (pull towards lower abs)
DB Bent Over Reverse Flys – 4 x 10
13Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Warrior Squats: 45 Seconds
Couch Stretch: 45 Seconds Each Side (on rig)
B: Warm-up (No Measure)
30 Seconds Each:
Easy Row Row Bike or Ski
Glute Bridges
Easy-Moderate Row Bike or Ski
Glute Bridge Walkouts
Moderate Row Bike or Ski
Single Leg Glute Bridges (15 Seconds Each)
Faster Row Bike or Ski
Air Squats
*Home Row Bike Ski Sub reverse step lunges
C: Front Squat (Pausing - On the Minute x 8)
2 Pausing Front Squats (2 Seconds)
Aim to start light and gradually build in weight over the 8 minutes of work
Note: Record heaviest set
D: Metcon (Time)
4 Rounds For Time
10 Front Squats (R+135/95, Rx 115/75)
20/15 Cals Row or Ski or 14/11 Cal Bike
*The intended time domain for this workout is between 9-13 minutes (1:40-2:30 Rounds)
*home Sub 30 Jump split squats
12Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
750m Row/Erg
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
100m Single arm Farmers Carry (Right down/Left back)
10 x Single Arm DB Devil Press (Alternating)
C: Metcon (No Measure)
Tempo Training – time under tension
10 Rounds (1 min rest between Rds)
Tempo – 3 seconds Concentric and 3 seconds Eccentric (both directions)
5 x DB Deficit Pushups
3 x BB Front Squats (R+125/95), Rx105/75)
3 x BB or DB Bicep Curls (together)
IMMEDIATELY TO…..
Speed – NO tempo reps
10 x DB Deficit Pushups
6 x BB Front Squats (R+125/95), Rx105/75)
6 x BB or DB Bicep Curls (together)