06Apr
HomeGrown AthletX - Functional Fitness
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
05Apr
HomeGrown AthletX - Functional Fitness
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″
04Apr
HomeGrown AthletX - HGX-FIT
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!!!
03Apr
HomeGrown AthletX - Functional Fitness
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
02Apr
HomeGrown AthletX - Functional Fitness
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
01Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
50 Double Unders
10 Power Snatches (R+95/65, Rx 75/55)
21 Pull-ups
50 Double Unders
10 Power Snatches
15 Chest to Bar pull-ups
50 Double Unders
10 Power Snatches
9 Bar MU
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)