HomeGrown AthletX - Functional Fitness

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A: Metcon (10 Rounds for reps)

Burpee Cycling Benchmark
On the Minute x 10:

"X" Burpee Box Jump Overs (R+24/20, Rx20/16″)

*EMOM you choose a set number of reps and stick with it. Allow at least :20sec of rest so you don't fall off.

B: Metcon (Time)

15-12-9:

Strict Shoulder Press (R+95/65, Rx 75/55)

Barbell Rollouts

100 Double-Unders

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 1.14.2021

Time cap 30min

ON/OFF DB WOD (50/35, 40/25)

50 DB Deadlifts

50 Box Jumps

50 DB Front Squats

50 Burpees

50 DB Renegade Rows

50 Walking Lunges

50 DB Thrusters

50 Air Squats

50 DB Shoulder Press

50 Abmat Situps

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (Time)

4 Rounds
30/24 Cal Row/Ski or 21/17 Cal Bike

30 Jump Split Lunges

30 Alt DB Power Snatches (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Gymnastics Conditioning
27-21-15-9:

Kettlebell Swings (R+70/53, Rx 53/44)

leg lifts over KB

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
21/15 Row/Ski or 15/12 Cal Bike

12 Power Cleans (R+115/75, Rx 95/65)

9 Box Jumps (R+30/24,Rx24/20″)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bro-Shesh
CHEST: Time cap 25min

5 x 8 Bench Press

5 x 12 DB Pull Over (Use bench)

5 x 15 DBs Close Press (Use bench)

Rest: 30 seconds between sets

REST 2min

ARMS:

SUPERSET – 4 Sets

A. BB Bicep Curls "21"

B. 12 x BB Skull Crushers (Use bench)

Rest: 30 seconds between sets

SUPERSET – 4 Sets

A. 12 x DB Seated Hammer Curls (together)

B. Max effort – Bench dips

HomeGrown AthletX - Functional Fitness

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A: Snatch Pull (Complex)

5 Sets:

1 Pausing Snatch Pull (1s at knee level)

2 Snatch Pulls

Stimulus

Set 1 – 65% of 1RM Snatch of 1RM Snatch

Set 2 – 75% of 1RM Snatch

Set 3+4+5 – 85% of 1RM Snatch

Snatch Pull = Extension with a shrug at the top. Arms stay extended.

First rep will have a :01s pause at the knee on the way up, followed by 2 standard snatch pull reps. A chance to focus on only the work that takes place beneath the hip. Slow is smooth, smooth is fast. Be diligent with positioning.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
30 Air Squats

20 Hang Power Snatches (R+75/55, Rx 65/45)

10 Pendlay Rows

*try and get 3-5 rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 40
Same weight for all movements (75/55)

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

80 Abmat Situps

70 Russian Twist

60 Plank Touches

50 Vups/Knee Ups

40 Bicycle Crunches

30 Ankle Touches

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

21 DB Box Step overs (R+24"/20", Rx20"/16") :: DB ( R+50/35, Rx40/25)

15 Ground to Overhead (R+115/75, Rx75/55 )

9 V-ups

HomeGrown AthletX - Functional Fitness

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A: Handstand Push-ups (Strict Handstand Push-up Conditioning off box )

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups

Rest 1 Minute Between All Sets

we will do this again

MODIFICATION

One foot on box

Two feet on box

knees on box

DB strict press

B: Metcon (3 Rounds for reps)

AMRAP 4:

250m Run

20 Lateral Burpees Over DB

20 DB Renegade Row (R+50/35, Rx 40/25)

* try and finish at least one round of each

*250m =1 rep

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (Power Snatch + Overhead Squat)

On the Minute x 10:

2 Power Snatches

1 Overhead Squat

*build to a heavy for the day

B: Metcon (Time)

21-15-9
Power Snatches (R+75/55, Rx 65/45)

Overhead Squats

directly into...

70/50 Cal Row/Ski or 50/35 Cal Bike

directly into...

9-15-21:

Power Snatches

Overhead Squats