05Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
30 DB-Facing Burpees
Accumulate 1min Double DB hold OH (R+50/35, Rx 40/25)
30 DB-Facing Burpee
B: Metcon (Time)
3 Rounds
50 Wallballs Sq Jumps (R+20/14, Rx 16/12)
25 Toes to DB
10 Devil Presses (R+50/35, Rx 40/25)
*Time Cap 30min
05Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHEST/BICEPS: 10 Rounds – Using a Bench
***Maximum 2 Sets of DB’s***Choose a weight to keep intensity!
***Heavier for Bench Press and Upright Rows
***Lighter for Bench Fly’s and Hammer Curls
8 x DBs Bench Fly’s (imagine a barrel on your chest and keep the arch throughout the movement – squeeze/contract at the top)
8 x DBs Bench Press
8 x DBs Seated Hammer Curls (together)
8 x DBs Upright Rows (standing/together)
8 x Close Grip Bench Push-ups (hands - triangle position on the bench)
30 x Banded Bicep Curls (Green or Thin Blue band)
Time remaining:
50 Abmat Situps
50 Vups
50 Russian Twist
04Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Push Jerk Complex
12 Push Jerks
9 Push Jerks
6 Push Jerks
Rest 1:00
6 Push Jerks
9 Push Jerks
12 Push Jerks
Single bar, taken from the ground, changing weights on our own.
Stimulus
Set of 12 @ 60% of 1RM push Jerk
Set of 9 @ 70% of 1RM push Jerk
Set of 6 @ 80% of 1RM push Jerk
– Aim here is to bring awareness to our weakest link in the movement.
– When we go towards higher volume, it exposes the holes we have.
– Be mindful and take note of how we feel/perform when deep in the sets.
– Mechanics, mechanics, mechanics.
B: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 150 DU (sub 300 singles)
15 HR push ups
15 OHS (R+95/65, Rx 75/55)
Rest 3 mins
AMRAP 5:
Buy-In: 100 DU
15 HR push ups
10 OHS (R+135/95, Rx 115/75)
Rest 3 mins
AMRAP 5:
Buy-In: 50 DU
15 HR push ups
5 OHS (R+185/125, Rx155/105)
*try to get 5-8 rounds total
03Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
NYE WOD
All movements = 31 reps
Barbell 75/65
1. Push Press/Shoulder 2 Ovhd
2. Snatches
3. Situps
4. Vups
5. Hand Release Pushups
6. Box Jump Overs (24/20, 20/16)
7. Back Squats
8. Thrusters
9. Lunges (Fwd)
10. Curtsy Lunge
11. Burpees
12. 365m Row/Ski
02Jan
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
Happy New Year!
For Time
800 meter Run
50 Hang Power Cleans (R+115/75, Rx75/55)
50 Air Squats
600 meter Run
30 Hang Power Cleans (R+135/95, Rx115/75)
30 Air Squats
400 meter Run
10 Hang Power Cleans (R+155/115, Rx135/95)
10 Air Squats
30Dec
HomeGrown AthletX - Functional Fitness
A1: Power Snatch (Technique)
On the 0:00: 1:30 x 5 Sets:
1 Power Snatch
3 Snatch Balances
Stimulus
Set 1 – 50% of 1RM Snatch
Set 2 – 55% of 1RM Snatch
Sets 3+4+5 – 60-65% of 1RM Snatch
Technical work to prime for heavier hang squat snatches.
Please focus on two points… 1. Positioning and 2. Speed.
Following the power snatch, start with our feet in our "pulling" stance (around hip width).
As we drop into our squat during the snatch balance, find our "squatting" stance (around shoulder width).
The quality of this footwork is key, and the first focus point.
After we dial in the footwork, turn our attention towards the speed of the drop.
A2: Hang Snatch
On the 10:00…Hang Squat Snatch
On the Minute x 10:
1 Hang Squat Snatch
Stimulus
Set 1 – 56% of 1RM Snatch
Set 2 – 60% of 1RM Snatch
Set 3 – 64% of 1RM Snatch
Set 4 – 68% of 1RM Snatch
Set 5 – 72% of 1RM Snatch
Set 6 – 76% of 1RM Snatch
Set 7 – 80% of 1RM Snatch
Sets 8+9+10 – 80-90% of 1RM Snatch
B: Metcon (Time)
20/15 Cal Row/Ski, 14/11 Cal Bike, 10 Hang Squat Cleans (R+155/105, Rx125/85)
20/15 Cal Row/Ski, 14/11 Cal Bike, 9 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 8 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 7 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 6 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 5 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 4 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 3 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 2 Hang Squat Cleans
20/15 Cal Row/Ski, 14/11 Cal Bike, 1 Hang Squat Cleans