10Apr
HomeGrown AthletX - Functional Fitness
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)
09Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
30 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
08Apr
08Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (7 Rounds for reps)
Skill Conditioning
For 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)
07Apr
HomeGrown AthletX - Functional Fitness
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 Intervals
On 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
06Apr
HomeGrown AthletX - HGX-FIT
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