30Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
5-4-3-2-1:
Inchworm to Push-ups
After Each Set:
:30s Hollow Hold
:30s Hope Over and Back BB or PVC
:30s OHS empty BB or PVC
B: Snatch (On the 2:00 x 5 Sets:)
1 Hang Power Snatch
1 Power Snatch
1 Hang Squat Snatch
1 Squat Snatch
*build up 3 times
*Home Sub w/ DB work both sides
Note: Record heaviest weight
C: Metcon (2 Rounds for reps)
AMRAP 7:
4 Bar Muscle-ups (Sub jumping bar MU or C2B pullups)
8 Front Squats (R+145/100, Rx120/80)
12/9 Bike or 12/15 Ski or Row
16 Toes to Bar
Rest 3min
AMRAP 7:
4 Bar Muscle-ups
8 Front Squats
12/9 Bike or 12/15 Ski or Row
16 Toes to Bar
*Aim for 2+ rounds
*Home Subs MU 15 rows+15 bench dips, cals 25 step ups or box jumps, T2B toes to DB
30Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Rounds
15-13-11-9
DB Romanian DL (RDL)
DB Floor Press
Rest 1min
Note: DB weight based on Floor Press. Goal is unbroken for each set.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
DB Push-up
DB Seated Curling Push Press
DB Upright Row
***Start with 1rep, then 2reps, 3reps, etc....Keep climbing by 1rep
Note: DB weight based on Curling Push Press
Focusing on Shoulders, Chest, Arms (including forearms)
29Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 Min Spidermans
1 Min KB DB Single Deadlifts (30s Each Side)
1 Min Frog Hops
1 Min KB DB Single Russian Swings
1 Min Mountain Climbers
1 Min Hollow Hold or Rock
B: Metcon (Time)
25min CAP
500m Run
50 DB KB Swings (R+53/35, Rx44/26)
400m Run
15 Supine Bar Rows (Home Sub Pendlay Rows)
250m Run With DB KB
15 Supine Bar Rows
400m Run
50 DB KB Swings
500m Run
C: Metcon (Time)
6min CAP
100m Single KB DB Front Walking Lunge (R+50/35, Rx 40/25)
On the Minute: 4 Alt Single KB DB Squat Clean
*start on SC
27Jun
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
EMOM x 8
Min 1: Spidermans
Min 2: Squat Hold
Min 3: Band pull aparts
Min 4: Mountain Climbers
B.: Metcon (Time)
Metcon
4 Rounds for Time:
400 m Run
30 Hang Power Cleans (R+115/75, Rx95/65)
15 Toes to Bar **
30 Wall balls (R+20/14,Rx16/12) **
At Home subs:
** Toes to DBs
** Goblet Squats
26Jun
HomeGrown AthletX - Functional Fitness
A: Snatch (Technique)
Alternating On the Minute x 10 (5 Rounds):
1st Minute: 3-Position Power Snatch + 1 Overhead Squat
2nd Minute: 3-Position Squat Snatch + 1 Overhead Squat
3-Position Snatch
A) Pocket
B) Knee
C) Floor
Build up if possible
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
20 Power Snatches (R+95/65, Rx 75/55)
40 Double Unders
20 Burpees
40 Double Unders
* Aim for 2 + rounds
C: Metcon (3 Rounds for reps)
3 Rounds
1min Hollow Rock
Max Strict Presses (R+95/65, Rx 75/55)
Rest 1 min Between Rounds
25Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
:30s Slow Air Squats
:30s Spiderman
:30s Down Dog with calf stretch
3 Rounds
:30s Jumping Jacks
:30s Squat Jumps
:30s Mt Climbers
B: Metcon (5 Rounds for reps)
5 Rounds
AMRAP 2:
2 Rounds Strict Cindy*
Max Reps Barbell Movement** (R+135/95, Rx 115/75)
**Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
Rest 1 Minute Between Rounds
*Cindy=5 STRICT pull-ups (Sub Rows), 10 push ups, 15 Squats
C: Metcon (No Measure)
21-18-15-12-9-6-3:
Double DB Floor Press
Single DB Overhead Triceps Extensions
Note: Record DB weight