18Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Single Dumbbell Warm-up
30 Seconds Each Side With Light Weight:
Single Arm Deadlifts
Single Arm Russian Swings
Single Arm Strict Press
Single Arm Hang Power Snatches
B: Metcon (No Measure)
3 Rounds
9 DB Bulgarian Split Squats (Left)
9 DB Bulgarian Split Squats (Right)
*Max Unbroken box Dips.
*To make it harder put your feet on a box too or even a wt in your lap.
*Rest as Needed Between Sets
C: Metcon (Calories)
TEAMS OF 2
AMRAP 30:
Partner 1: Max Calorie on Any Machine
Partner 2: 6 Single Arm Devil’s Press (R+50/35, Rx 40/25) and rest on time remaining
*Switch movements Every Minute
*Score is total cals together
17Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Midline
4 Rounds (25,15#)
15 Weighted AbMat Situps
30 AbMat Situps
B: Metcon (Time)
1000M Row
750M Row
500M Row
250M Row
After each row = 15 DB Thrusters
(50/35, 40/25)
16Jan
HomeGrown AthletX - Functional Fitness
A. : Metcon (3 Rounds for reps)
AMRAP 8 Min
5 Hang Squat Snatch (R+115/75, Rx75/55)
50 Double Unders
15 Lateral Burpees over Bar
Rest 2 minutes
AMRAP 8 Min
5 Hang Squat Snatch (R+125/85, Rx95/65)
50 Double Unders
15 Lateral Burpees over Bar
Rest 2 minutes
AMRAP 8 Min
5 Hang Squat Snatch (R+135/95, Rx115/75)
50 Double Unders
15 Lateral Burpees over Bar
15Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Barbell Cycling
OTM x 7:
Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 – 1 Hang Squat Clean + 7 Push Jerks (R+135/95, Rx 115/75)
B: Metcon (Time)
B) For Time:
50 Wallballs Sq Jumps (R+20/14, Rx 16/12)
50 KB Swings (R+53/35, Rx44/26)
50 Wallballs Sq jumps (R+20/14, Rx 16/12)
*On the Minute – 5 Deadlifts (R+ 225/155, Rx 165/125)
Workout starts with the Deadlifts.
*R+ Wallball Sq jumps over Barbell
*20:00 Time Cap
14Jan
HomeGrown AthletX - Functional Fitness
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
200 Double-Unders
12-9-6:
Strict Shoulder Press (R+115/75, Rx 95/65)
Barbell Rollouts
150 Double-Unders
9-6-3:
Strict Shoulder Press (R+125/85, Rx115/65)
Barbell Rollouts
100 Double-Unders
14Jan
HomeGrown AthletX - HGX-FIT
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