18Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (Weight)
20Min CAP
Back: 4 movements. Complete 5 x 8 before moving to next position
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 Single Arm Rows - 5 x 8 (pull towards waist)
Immediately into "burnout"…. Max effort with remaining time.
Banded Bent Over Lat Pulls (red, blue or green)
REST 5MIN
B: Metcon (No Measure)
12MIN
KABATA STYLE – Focusing on Static training (Static Holds) – 12min
20s on / 10s static hold (4rds per movement) X2 cycles
• Front Delt Raises
• Side Delt Raises
• Shoulder 2 Overhead
• Bent Over Rows
• Bicep Curls
• Push-ups (static hold = 1" plank)
*** 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, break when needed
10s of "Static Hold"
18Aug
HomeGrown AthletX - HGX-FIT for Teens
A: Metcon (No Measure)
Barbell Complex
1 Pull
1 Power Clean
1 Squat Clean
1 Front Squat
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
Squat Clean
Box Jumps
2/2, 4/4, 6/6, 8/8, 10/10....keep increasing by 2 Reps
17Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Childs Pose: 40 Seconds
Barbell Ankle Stretch: 40 Seconds
Warrior Squats: 40 Seconds
B: Warm-up (No Measure)
3 Rounds
10 Up Dog Down Dog
10 Alt Spidermans
10 Cossack Squats
C: Metcon (Weight)
Barbell Complex
2 Power Cleans
2 Front Squats
2 Push Jerks
*Build up
*this is a 6-rep barbell complex that is designed to be completed unbroken
*We’ll build to a heavy complex with the movements that are also used in our conditioning piece
Note: Record heaviest barbell complex
D: Metcon (Time)
30-20-10:
Power Cleans (R+95/65, Rx 75/55)
Front Squats
Push Jerks
*choosing the correct weight is important
*The most challenging movements will likely be the front squats or push jerks
*Pick a weight that allows you to complete 20+ reps of these unbroken when fresh
*The intended time range for this wod is 9-15 minutes
16Aug
HomeGrown AthletX - HGX-FIT
CANCELED DUE TO WEATHER CONDITIONS
A: Metcon (No Measure)
30 DB Thrusters (50/35, 40/25)
Rest 5 min
Then, 5 Rounds of;
15 Cal Row
15 Russian KB Swings (53/35, 44/26)
Rest 4 min
Then, 4 Rounds of;
4 DB Seated Arnold Press (50/35, 40/25)
8 Push-ups
16 Air Squats
Rest 3 min
Then, 3 Rounds of;
15 Box Jumps (24/20, 20/16)
15 Cal Row
Rest 2 min
Then, 2 Rounds of;
20 WB Jump Squats (20/16, 16/14)
30 WB Abmat Sit-ups
Rest 1 min
Finally with time remaining;
500 or 1000m Run (cool down)
15Aug
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
For Time
30 Burpees over the Bar
15 Clean & Jerks (R+95/65, Rx 75/55)
25 Burpees over the Bar
15 Clean & Jerks (R+115/75, Rx 95/65)
20 Burpees over the Bar
10 Clean & Jerks (R+125/85, Rx 115/75)
15 Burpees over the Bar
10 Clean & Jerks (R+135/95, Rx 125/85)
10 Burpees over the Bar
5 Clean & Jerks (R+145/105, Rx
135/95)
5 Burpees over the Bar
5 Clean & Jerks (R+155/115, Rx 145/105)
Time Cap: 25 Minutes
14Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Childs Pose on Box: 30 Seconds
Pike Stretch: 30 Seconds
B: Warm-up (No Measure)
400m Run
30 Seconds Each:
Samson Stretch
Hollow Hold
Alternating Step Back Lunges
Inchworm to Push-ups
Arch Hold
Box Step-ups
Russian Baby Makers
Straight Leg Sit-ups
Box Step-ups
C: Metcon (Time)
800m Run
50/35 Cal Row/Ski or 35/24 Bike
40 V-ups
250m Run with Dumbbell (R+50/35, Rx 40/25)
40 Dumbbell Box Step-ups (R+24/20, Rx20/16″)
50/35 Cal Row/Ski or 35/24 Bike
800m Run
*We expect this wod to take between 18-28 minutes to complete
* Use single Dumbbell for Run & Step-ups
*Time cap: 30 minutes