April 10, 2021 - No Comments! 04.10.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A. : Metcon (Time) For Time: Buy in: 1 mile Run Then.. 5 Rounds 12 Power Snatches (R+115/75, Rx95/65) 12/10 Cal Row/Ski or 9/7 Bike 12 DB Renegade Rows (R+50/35, Rx 40/25)
April 9, 2021 - No Comments! 4/9/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (AMRAP - Rounds and Reps) AMRAP 1630 Bar over Burpees 30 Hang Squat Cleans (R+95/65, Rx 75/55) 30 Box Jump Overs (R+24/20, Rx20/16″) 30 Overhead Squats 30 Supine Bar Rows 30 Thrusters B: Metcon (No Measure) 50 AbMat Sit-ups, 5-10 wall walks 40 AbMat Sit-ups, 5-10 wall walks 30 AbMat Sit-ups, 5-10 wall walks 20 AbMat Sit-ups, 5-10 wall walks 10 AbMat Sit-ups, 5-10 wall walks *wall walk sub inchworms
April 8, 2021 - No Comments! 4/8/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (7 Rounds for reps) Skill ConditioningFor Max Pistols: Minute 1: 25 Double Unders + Max Alternating Pistols Minute 2: 25 Double Unders + Max Alternating Pistols Minute 3: 25 Double Unders + Max Alternating Pistols Minute 4: Rest Minute 5: 25 Double Unders + Max Alternating Pistols Minute 6: 25 Double Unders + Max Alternating Pistols Minute 7: 25 Double Unders + Max Alternating Pistols R+ DU, Rx Singles B: Metcon (3 Rounds for reps) AMRAP 5: 21/16 Cal Row or Ski or 15/12 Cal Bike 12 Chest to Bar Pull-ups 9 Front Squats (R+135/95, Rx 115/75) Rest 5 Minutes AMRAP 5: 16/11 Cal Row or Ski or 12/9 Cal Bike 9 Chest to Bar Pull-ups 6 Front Squats (R+155/105, Rx125/85) Rest 5 Minutes AMRAP 5: 11/9 Cal Row or Ski or 9/6 Cal Bike 6 Chest to Bar Pull-ups 3 Front Squats (R+185/125, Rx155/105)
April 8, 2021 - No Comments! 4/8/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) BACK AND SLIDERS
April 7, 2021 - No Comments! 4/7/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Push Jerk (Technique) 5 Sets: 2 Pausing Push Jerks 1 Push Jerk *Pause takes place in the catch position for 2 seconds. Light to moderate weights across. B: Metcon (Time) 8 Rounds For Time: 8 Push Jerks (R+135/95, Rx 115/75) 8 Bar Facing Burpees C: Metcon (No Measure) Row IntervalsOn the Minute x 9: Minute 1: 18/15 Calorie Row or Ski Minute 2: 15/12 Calorie Row or Ski Minute 3: 12/9 Calorie Row or Ski Minute 4: 18/15 Calorie Row or Ski Minute 5: 15/12 Calorie Row or Ski Minute 6: 12/9 Calorie Row or Ski Minute 7: 18/15 Calorie Row or Ski Minute 8: 15/12 Calorie Row or Ski Minute 9: 12/9 Calorie Row or Ski
April 6, 2021 - No Comments! 4/6/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Snatch 5 Sets: Technique 2 Snatch Balances 1 Hang Squat Snatch Rest as needed between sets. Light to moderate weights across. Following, Not for Time: 3 Sets: 1 Squat Snatch **Record heaviest Snatch B: Metcon (Time) 800 Meter Run 12 Strict Chest To Bar Pull-ups 800 Meter Run 9 Strict Chest To Bar Pull-ups 800 Meter Run 6 Strict Chest To Bar Pull-ups *All pull ups need to be unbroken. If a set is Brocken there is a 100 Meter "Penalty" sprint
April 6, 2021 - No Comments! 4/6/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT 4.6.2021 CHEST: DB/Med Ball 5 Sets 8 x DB Floor Press 8/side Offset Push-ups from Med Ball 10 x Close Grip Push-ups (both hands on med ball) 10 x Decline Push-ups (both feet on med ball) REST 2min ARMS: 5 Sets 20 x BB Skull Crushers (On the floor) 20 x BB Reverse Curls 20 x BB Bicep Curls
April 5, 2021 - No Comments! 4/5/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Back Squat On the 2:30 x 5 Sets: Set 1: 10 Back Squats Set 2: 8 Back Squats Set 3: 6 Back Squats Set 4: 4 Back Squats Set 5: 2 Back Squats Build in weight each set. **Record Set 5 at 2reps B: Metcon (AMRAP - Rounds and Reps) AMRAP 1521 Wallballs (R+20/14, Rx 16/12) 18 Single DB Alt Power Snatches (R+50/35, Rx 40/25) 15 Toes to Bar 12 Single DB Box Step ups (R+24/20, Rx20/16″
April 4, 2021 - No Comments! 4/4/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HAPPY EASTER SUNDAY CINDY - BALLS TO THE WALLS AMRAP 30 5 Pull-ups 10 Push-ups 15 Air Squats ***Every 2min, starting at 0:00, 5 Wall Balls*** (0:00, 2:00, 4:00, 6:00...) B: Metcon (No Measure) EMOM X 10 CORE!!!
April 3, 2021 - No Comments! 04.03.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A. : Metcon (No Measure) EMOM 12 Min 1 – 150 m Run Min 2 – 12 AB -Mat Sit-Ups Min 3 - 10 Alt Spiderman Min 4 – 5 Empty Bar Good Morning + 5 Strict Press + 5 Front Squats B. : Metcon (Time) 25 Min AMRAP 30 Box Jumps (R+ 24/20, Rx 20/16) 30 Kettlebell Swings (R+53/35, Rx44/26) 30 Forward Lunges 30 V-ups 30 Push Presses (R+95/65, Rx75/55) 30 Wall Ball Shots (R+20/14, Rx16/12 ) 30 Power Cleans
