Workout of the day

HomeGrown AthletX - Functional Fitness

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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

HomeGrown AthletX - Functional Fitness

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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 15
21 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″

HomeGrown AthletX - HGX-FIT

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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!!!

HomeGrown AthletX - Functional Fitness

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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

HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk

Alternating On the Minute x 12 (6 Rounds):

Minute 1: 3 Squat Cleans

Minute 2: 1 Push Jerk + 1 Split Jerk

Minutes 1-2 – 65% 1RM Clean and Jerk

Minutes 3-4 – 70% 1RM Clean and Jerk

Minutes 5-12: Build to Heavy For the Day

B: Metcon (2 Rounds for time)

Alternating On the Minute x 30:
Minute 1: 200 Meter Run

Minute 2: R+ 15, Rx 10 Burpees

Record your slowest Run / Burpee

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
50 Double Unders

10 Power Snatches (R+95/65, Rx 75/55)

21 Pull-ups

MU MODIFICATION

Banded Bar MU

Jumping Bar MU

work on a really high kip

ring rows

B: Metcon (No Measure)

Aerobic Skill Focus
16 Minute Recovery Row Ski or Bike

(On the 4:00, 8:00, 12:00 and 16:00]:

15-20 GHD wall ball Sit-ups

10 DB Front Rack step forward Lunges(R+50/35, Rx 40/25) (2 DBS)