01Apr
HomeGrown AthletX - Functional Fitness
General Prep: (8min)
8:00 minutes, For Quality
12/9 Calorie Row
8/8 Curtsey Lunges
6/6 Kettlebell Chainsaw Row
8 Russian Kettlebell Swings
8 Goblet Cossack Squats
Specific Prep (2-3 minutes)
2 Sets: For Quality
6 Barbell Upright Rows
6 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
6 Front Squats
Workout Primer
1 Round through, touching on weights and movements you are planning to hit for the day.
8/6 Calorie Row Ski or Bike
5 Front Squats
5 Pull-Ups or Pull-Up Modification (Banded Strict Pull-Ups / Jumping Pull-Up)
"Shake n' Bake" (Time)
For Time:
3 Rounds
30/24 Cal Row or Ski or 21/17 Cal Bike
15 Front Squats
30 Pull-Ups
Load: (Rx155/105, S 125/85)
--
Goal Time Domain: 15-18 minutes
Time Cap: 22 minutes
Primary Objective: We are looking to complete each round in sub 5-6 minutes.
Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.
Stimulus: Full Body Muscular Endurance Triplet
RPE: 8/10
- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Mobility
1-2 Sets
1:00/1:00 Banded Lat Stretch
1:00 Elevated Prayer Stretch
1:00 Seated Chest Stretch
Foam Roll Lats / Upper Back
01Apr
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
100 DBs shoulder to overhead
100 KB swings
***
250M weighted farmers carry (Dealers choice)
100 KB high pulls
250M weighted farmers carry (Dealers choice)
100 DBs hammer curls
01Apr
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every :90sec
4 x 3 at 88-90% (from current 3rep))
B: Metcon (No Measure)
4 sets
8 DBs Incline bench press (use one 45# plate)
8 DBs Incline close press
8 DBs Incline flys
****
3 sets
8 DB pullover
8 Bench dips
8 Diamond push-ups
8 Standing flys
****
Remaining time: Core/GHD
31Mar
HomeGrown AthletX - Functional Fitness
General Prep (8-10 min)
400m Run
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
–
2 Sets: For Quality
10 Ice Skater Hops
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Clean + 5 Strict Press+ 8 Behind the Neck Elbow Punch throughs
Specific Barbell Prep (5-7 min)
*Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Slow Pull Power Clean
Push Jerk
Power Clean
Push Jerk
Power Clean + Push Jerk (Take 10 minutes to Establish
3RM Power Clean and Push Jerk)
% is Based on 1RM Clean and Jerk
-This complex must be unbroken.
Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your Clean and Jerk
- We can look to modify this complex for newer athletes to 3 Hang Power Cleans and Push Jerks
“Piss Excellence” (Time)
5 Rounds for Time
200m Run
9 Burpee Box Jump Overs
6 Power Clean and Push Jerks
Box: (Rx24/20, S 20/16″)
Barbell: (Rx 185/125, S 155/105)
--
Time Domain: 11:00-15:00
Time Cap: 18:00
Primary Objective: Consistency on the Barbell. Looking to keep each set of Power Clean and Push Jerks in under 45 seconds (9 sec / rep)
Secondary Objective: Looking to complete the run + burpee box jump overs in under 2:00 minutes each round.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
30Mar
HomeGrown AthletX - HGX-FIT
Core/Accessories (No Measure)
EMOM 10: Core
Abmat sit-ups
Russian twists
Vups/Knee ups
Flutter kicks
Scissor kicks
Ankle touches
Hollow rocks
Tall kneeling halos (clockwise)
Tall kneeling halos (counter clockwise)
Plate ceiling crunches
***
4 sets
8/8 DB bent over rows
10/10 DBs Renegade rows with a twist
12/12 DB Bear plank pull through
***
3 sets
10/10/10 DB angle side delt raise/front delt raise/shoulder press
30Mar
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Abmat volleyball
Back Squat (5x4)
Metcon (No Measure)
3x
4 min:
200 run
20 kb swings
Max hanging knee raises
Rest one minute