22Aug
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
4 Rounds for time:
400 m Run
30 Front Squats (R+135/95, Rx 115/75)
20 Push Jerk (R+135/95, Rx 115/75)
10 V-ups
21Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Squat Bottom Hold with plate : 1min
B: Warm-up (No Measure)
30 Seconds Each
Samson Stretch
Up Dog Down Dog
Spidermans Stretch
Cossack Squats
Mountain Climbers
Russian Baby Makers
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats
C: Squat Snatch
On the 2:00 x 4 Sets:
3-Position Muscle Snatch (high hang, knee, floor)
1 Pausing Overhead Squat (:2s at bottom)
1 Snatch Balance
*light work on technique
Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Note: Record heaviest TNG Sq Snatch
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
7 Clusters (R+135/95, Rx 115/75)
14 Lateral Burpees Over Barbell
*Clusters =The Squat Clean Thruster
*Try for 4-6 rounds. This works out to a round every 2-3 minutes
20Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
PVC Lift Offs: 40 Seconds
PVC Sotts Press: 40 Seconds
PVC Overhead Squats: 40 Seconds
B: Warm-up (No Measure)
3 Rounds
1min Row Ski or Bike
10 PVC Pass Through
10 PVC Overhead Reverse Alt Lunges
C: Metcon (5 Rounds for time)
6 Power Snatches (R+95/65, Rx 75/55)
6 Overhead Reverse Alt Lunges
13/10 Cal Row Ski or 9/7 Cal Bike
6 Overhead Reverse Alt Lunges
6 Power Snatches
*Home Cal sub 50 DU or 100 singles
D: Metcon (No Measure)
30-25-20-15-10:
AbMat Sit-Ups
Hollow Rocks
20Aug
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
1min for each movement
250M Run
Inchworm
Bird/Dog
Up Dog/Down Dog
Primer: 3 Rounds (Tempo 2sec)
10 x KB RDL
10 x BB Single Leg RDL
10 x KB Cyclist Squats (Use 15# plate)
B: Deadlift (10-8-6-4-2)
20min of work
NO Touch N Go ! Barbell resets after each lift
Record heaviest 2rep
C: Metcon (No Measure)
CORE
200 Alt Vups (Every 20 = 10 Russian Twist)
19Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Child's Pose on Ball: 30 Seconds
Kettlebell Ankle Stretch: 30 Seconds Each Side
Squat Hold with Kettlebell: 30 Seconds
B: Warm-up (No Measure)
3 Rounds
Push-up to Down Dog
10 Air Squats
10 Kettlebell Deadlifts (Between Legs)
10 Single Arm Kettlebell Bent Over Rows (5 Each Side)
C: Split Jerk (EMOM x 7 Split Jerk Complex - Pausing)
1 Pausing Split Jerk
1 Split Jerk
*2s pause in the dip, 2s pause in the catch
Note: Record heaviest pause completx
D: Metcon (Time)
6 Rounds for time
250m Run
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)
15 Kettlebell Swings (R+53/35, Rx44/26)
9 HR Push ups
*The intended time range for this workout is between 18-25 minutes
*Home Sub WB sq jumps =Sq Jumps, Run = 100 mt climbers
18Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Samson Stretch: 1min Each Side
Pigeon Pose: 1 min Each Side
B: Warm-up (No Measure)
3 Rounds
20 Single Unders/DU
10 Alt Spidermans Stretch
10 Cossack Squats
10 Alt Mountain Climbers
C: Metcon (3 Rounds for reps)
AMRAP 5:
21 Double Unders (Sub 42 singles)
9 Burpees
Directly Into…
AMRAP 5:
Max Cals Row Ski or Bike
Directly Into…
AMRAP 5:
21 Double Unders
9 Burpees
*Each "part" lasts 5min, with no rest
*After completing the 5min of DU + Burpees, you’ll immediately transition to the row ski or bike
*Home Cal Sub max Box Jumps overs
*After the row ski or bike max cals in 5min, you’ll immediately transition to the second set of DU + Burpees
*You’ll have 3 scores for this workout:
Total Reps of DU + Burpees
Total Cals or Home cal Sub Total Box Jumps overs
Total Reps of DU + Burpees
*Your final score will be all 3 of these numbers added together
Example Scoring:
150 Reps + 60 cal Row + 150 Reps = 360 Final Score
Each full round of double unders + Burpees is equal to 30 reps
Reference below for a cheat sheet:
Completed 1 Round: 30 Reps
Completed 2 Rounds: 60 Reps
Completed 3 Rounds: 90 Reps
Completed 4 Rounds: 120 Reps
Completed 5 Rounds: 150 Reps
Completed 6 Rounds: 180 Reps
Completed 7 Rounds: 210 Reps
Completed 8 Rounds: 240 Reps
Completed 9 Rounds: 270 Reps
Completed 10 Rounds: 300 Reps