HomeGrown AthletX - Functional Fitness

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A: Gymnastics

3 Rounds
AMRAP 2:

50 Double-Unders

Max Pushups in Time Remaining

… Directly into:

AMRAP 2:

50 Double-Unders

Max box dips

*Rest 1:00 between rounds.

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
29/21 Cal Row/Ski or 20/15 Cal Bike

10 Lateral Barbell Burpees

5 Power Snatches (R+135/95, Rx 115/75)

In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window

Record your times for each round

New rounds begin on the (0:00-4:00-8:00-12:00-16:00)

To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete

LATERAL BARBELL BURPEES

You can jump or step up off the floor

Jump over the bar with 2 feet for "R+ and RX"

There is no need to reach full extension on the jump over the bar

MODIFICATIONS

Row ski or bike Cals

200m Weighted Run

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A: Metcon (No Measure)

3 Rounds of practice
1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds

1:00 – Hollow Hold

1:00 – Arch Hold

B: Metcon (Time)

800 Meter Run

25 Double DB Thrusters (R+50/35, Rx 40/25)

25 Double DB Devils Press

800 Meter Run

25 Single DB Overhead Squats

25 Dragon Flys

800 Meter Run

25 Double DB Front Squats

25 Single DB Turkish Get up

MODIFICATIONS

800 METER RUN

50/35 Cal Bike

DEVILS PRESS

Reduce Reps

Use one DB

DRAGON FLYS

Bend one leg

leg lifts

TURKISH GET UP

Turkish sit up

C: Metcon (No Measure)

Midline
75 ab mat Sit-ups

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A: Metcon (No Measure)

CHEST: Time cap 25min

5 x 10 DBs Floor or Bench Press (70/55, 60/45)

5 x 15 DB Pull Over (Use bench)

5 x 20 DBs Deficit Push-ups

Rest: 30 seconds between sets

SUPERSET – 4 Sets (Rest 1min between sets)

DO NOT DROP BB DURING EA SET (Unloaded BB)

A. 20 x BB Reverse Curls

B. 20 x BB Shoulder 2 OVHD

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A: Front Squat

5 Sets, resting as needed between:

1 Pausing Front Squat (2s in bottom)

2 Front Squats

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Set 3 – 65%

Set 4 – 70%

Set 5 – 75%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
75/50 Cal Row/Ski or 50/35 Cal Bike

50 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25)

50 Single DB Reverse Lunges

50 Double DB Deadlifts

Looking to grind through this 15-minute workout that consists of mostly weightlifting movements

Your score for the day is total rounds and reps completed

The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS

This should be a weight that you can move for 20 reps unbroken when fresh

We’ll alternate arms every 5 reps today

After swinging the DB between the Knees like a Kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES

Hold the dumbbell however you’d like here (hang, goblet, shoulder)

Alternate legs on every reps

The back knee should touch the ground in the bottom but not slam. Be nice to your knees

MODIFICATIONS

75/50 CAL ROW/SKI or 50/35 CAL BIKE

60 Shuttle Runs [10 Meters]

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A: Shoulder Press (Strict)

Build to a Heavy Set of 5

Our strength piece today is a heavy set of 5 strict press

We’ll have 15 minutes to build up in weight

Take the bar from to ground

Ensure the legs stay locked throughout to keep this strict presses

Making smaller jumps can be helpful in strict movements like this, as the ceiling isn’t as high as movements that involve the hips and legs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
300m row/ski

9 Burpees over bar

Our conditioning piece is a simple couplet of meters and Burpees over a barbell

These rounds are designed to be relatively short

Count meters towards the rounds + reps score

For Example: 7+205 Reps

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A: Metcon (No Measure)

Back:

4 x 12 BB Bent Over Rows (Normal grip)

4 x 12 BB Bent Over Rows (Wide grip)

4 x 12 DB Single Arm Rows

***Between each set. Banded lat pulls for 1min (Green Band)

Shoulders:

4 x 12 BB Sumo DL High Pull

4 x 12 BB Upright Rows

4 x 12 Plate Front Delt with Rotation

4 x 12 Plate Rear Delt Fly (10 to 15#)

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A: Metcon (Time)

100 Double Unders

50 Shoulder Taps

80 Double Unders

50 Shoulder Taps

60 Double Unders

50 Shoulder Taps

40 Double Unders

50 Shoulder Taps

20 Double Unders

50 Shoulder Taps

B: Metcon (Time)

400m Run, 40 Medicine Ball Squat Cleans (R+20/14, Rx 16/12)

400m Run, 40 Power Snatches (R+75/55, Rx 65/45)

400m Run, 40 Pendlay Rows

400m Run, 40 Overhead Squats

400m Run, 40 Step ups (R+24/20, Rx20/16″)

400m Run, 40 Thrusters

*Time cap: 30 min.

MODIFICATIONS

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]

40 POWER SNATCHES

40 Dumbbell Power Snatches

40 Kettlebell Swings

40 OVERHEAD SQUATS

40 Front Squats

40 Single Arm Dumbbell Overhead Squats (20 Each)

40 STEP UPS

40 Reverse Lunges

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 35 – ALL DB’s (Titus-Mitus WOD)

35 DL’s

35 Hang Power Clean

35 Front Squats

35 Shoulder Press

35 Thrusters

35 Push-Ups

35 Bent Over Rows

35 Hammer Curls

35 Tricep Extensions

35 Devil Press

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A: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Rx: 75/55

Scaled Option:

50 Power Snatches (65/45 lb)

CAP: 12 min

-- Once you finish part A rest 3 min and then start part B.

B.: 2.5k Run (Time)

2.5k Run

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A: Push Jerk (On the Minute x 10:)

2 Push Jerks

This 10-minute EMOM of 2 push jerks are from the floor

Athletes have the option of building in weight or staying at a challenging load across

The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight

This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps

Record your weight as the heaviest load lifted over the 10 minutes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
35 Double Unders

9 Deadlifts (R+155/105, Rx125/85)

7 Hang Power Cleans

5 Push Jerks

This conditioning piece focuses on moderate weight barbell cycling

Your score over the 12 minutes of work is total rounds + reps completed

MODIFICATIONS

35 DOUBLE UNDERS

Reduce Reps

70 Single Unders

40 Seconds of Practice