04Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
1 Minute Banded Pull-Aparts
1 Minute Side Plank (Each Side)
1 Minute Front Plank
B: Metcon (Time)
7 Rounds For Time
250m run
30 Double Unders
10 Strict Handstand Push-ups
MODIFICATIONS FOR DU
60 Single Unders
10 Strict Handstand Push-ups
10 Strict handstand push ups on box
10 L-sit DB press
03Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Snatch BB Warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations (each side)
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
B: Barbell Complex (On the 1:30 x 6 Sets)
1 Power Snatch
3 Overhead Squats
*build to a heavy complex
**Record heaviest complex
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
21 Wallballs (R+20/14, Rx 16/12)
12 Power Snatches (R+95/65, Rx 75/55)
15 Toes to Bar
12 Overhead Squats
MODIFICATIONS FOR TTB
15 Knees to Elbows
15 Hanging knee rises
15 Sit ups
02Mar
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)
40 Supine barbell rows
500 Meter Run
80 Russian Kettlebell Swings (R+70/53, Rx 53/44)
500 Meter Run
40 Supine barbell rows
20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)
*On step ups hold DB any way you want
B: Metcon (No Measure)
Midline
3 Rounds
15 Weighted AbMat Sit-ups (use plate, DB, ball, whatever)
30 AbMat Sit-Ups (No Weight)
Rest As Needed Between Sets
you choose wt
02Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
10 ROUNDS – Time CAP 20min
5 Bench Press (160/130)
10 Deadlifts (230/160)
REST 3min
10 ROUNDS – Time CAP 20min
5 Close Grip Bench Press (Moderate/Heavy)
5 DB/BB Skull Crushers (Moderate/Heavy)
5 DB Pullovers (Heavy)
Remaining time:
GHD
Vups
01Mar
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Olympic - Heavy
Percentages based on 1RM
10 Power Cleans @ 76%
8 Power Cleans @ 80%
6 Power Cleans @ 84%
4 Power Cleans @ 88%
2 Power Cleans @ 92%
B: Metcon (AMRAP - Reps)
5 Rounds for Reps
1 Minute Max Calorie Row, Ski or Bike
1 Minute Max Power Cleans (R+135/95, Rx 115/75)
1 Minute Max Burpees
1 Minute Rest
*Pick a number of reps for each and hold it throughout the 5 rounds
*Open standard is elbows in front of the bar on FS, hips fully open on the burpee.
28Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Time Cap 8min
4 RFT
20 Box Jump Overs (24/20, 20/16")
10 DB Alt Snatch (50/35, 40/25)
5 DB OVHD Squat
B: Metcon (AMRAP - Rounds and Reps)
20min
400M Run
15 DB/KB Russian Swings (pair)
Max UNBROKEN DB/KB Push Press
Choose weight
C: Metcon (No Measure)
Burner (Time Cap 10min)
5 RFT
20 Air Squats
20 Alt Lunges
20 Alt Split Jump Lunges
10 Squats Jumps