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
24Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Couch Stretch: 30 Seconds Each Side
Pec Stretch on Wall: 30 Seconds Each Side
B: Warm-up (No Measure)
:50s Each with :10s transition time b/t movements
Easy Row Bike or Ski
Spidermans
Kettlebell Deadlifts (Between Legs)
Moderate Row Bike or Ski
Mountain Climbers
Single Arm Kettlebell Deadlifts (20 Seconds Per Side)
Faster Row Bike or Ski
Frog Hops
Kettlebell Russian swings
*Home Cal Sub = jumping jacks
C: Metcon (No Measure)
5 Rounds
1 Minute Burpees
1 Minute Russian Kettlebell Swings (R+70/53, Rx 53/44)
1 Minute Row Bike Ski Calories
1 Minute Rest
*try 8-15 reps/cals on all movemnts
*Home Sub RKB=DB swing or plate swings
D: Metcon (5 Rounds for time)
Every 2min complete the following x 5 Rounds:
9 Toes to Bar
6 Pull-ups
3 Chest to Bar Pull-ups, R+ 3MU
9 Wallballs, R+12 Wallballs (R+20/14, Rx 16/12)
*Home Subs T2b= v-ups, pull ups=rows, C2B=6 Dips, WB=12 jump sq
*you should have :50s-:30s rest each round
*TAKE THE J HOOK OFF RIG FOR WB
Note: Each round for time
23Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Wrist Stretches on Box :45s
Box Supported Ankle Stretch :45s
Front Rack Stretch on Box :45s
B: Warm-up (No Measure)
:50s Each with :10s transition time b/t movements
Jog in place
Samson stretch + Air Squat
Box Step-ups
Skip in place
Spidermans
Lateral Box Step-Overs
High Knees in place
Push-up to Down Dog
Box Step-ups
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
250m Run, 3 Box Jumps, 3 Power Cleans (R+135/95, Rx 115/75)
250m Run, 6 Box Jumps, 6 Power Cleans
250m Run, 9 Box Jumps, 9 Power Cleans
* Add 3 Box Jumps + 3 Power Cleans Each Round
*try to get into rep 15
*Home run sub 18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps