06Jul
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, or plate swings
1 Min Mountain Climbers
1 Min KB DB Single Push Press (30s Each Side) BB push press
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
7 Power Cleans (R+135/95, Rx 115/75)
7 Burpees
250m Run
*Aim for 7 rounds
C: Metcon (No Measure)
5 Rounds
AMRAP 90 Seconds:
15 GHD Sit-ups on wall ball
Max Flutter kicks
Rest :30s Between Sets
*Home GHD Sub Sit ups
05Jul
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
"UNKNOWN HEROS" - Time CAP 45min
• 21 Front Squats (R+ 95/65, Rx 75/55)
• 21 Pull-Ups
• 21 Sumo Deadlifts (R+ 95/65, Rx 75/55)
• 21 Push-Ups
• 21 Push Presses (R+ 95/65, Rx 75/55)
• 21 Box HSPU
• 21 Squat Cleans (R+ 95/65, Rx 75/55)
• 21 Burpees
• 21 Curtis P’s* (R+ 95/65, Rx 75/55)
• 21 Toes-To-Bars
• 21 Double-Unders
• 21 Power Snatches (R+ 95/65, Rx 75/55)
• 21 Broad Jumps
• 21 Wall Ball (R+ 20/14, Rx 16/12)
• 21 Box Jumps (R+24/20, Rx 20/16)
• 21 Calorie Row/Erg/Bike
• 21 Overhead Squats (R+ 95/65, Rx 75/55)
• 21 Kettlebell Swings (R+ 53/35, Rx 35/26)
• 21 Kettlebell Snatches (R+ 53/35, Rx 35/26)
• 21 Kettlebell Taters** (R+ 53/35, Rx 35/26)
• 21 Thrusters (R+ 95/65, Rx 75/55)
*One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.
**One "Kettlebell Tater" is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing to perform the front squat.
04Jul
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
Warm up
2 Rounds- :20 sec work/:10 Sec Rest
– Side Plank (each side)
– Alternating Lateral Lunge
– Air Squats
– Hollow Hold or Rock
– Plank Shoulder Taps
– V-Ups
– Frog Jumps
B.: Metcon (3 Rounds for time)
Metcon - (3 Rounds - For Time)
R1: 0:00-8:00
3 Rounds
18 Pull ups **
18 Overhead Squats (R+95/65, Rx75/55)
R2: 8:00 - 16:00
3 Rounds
18 Push ups
18 KBS (R+70/53, Rx53/35)
R3: 16:00 - 24:00
3 Rounds
18 Sit-ups
18 Shoulder to overhead (R+95/65, Rx75/55)
Home
** DB Renegade rows
03Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
4 Rounds
:30s Spiderman
:30s Mt Climbers
B: Clean and Jerk (On the 2:00 x 5 Sets:)
1 Hang Power Clean
1 Push Jerk
1 Hang Squat Clean
1 Split Jerk
*build up 3 times
Note: Record heaviest set
C: Metcon (Time)
15min CAP
21-15-9-15-21:
Hang Power Snatch (R+75/55, Rx 65/45)
Thrusters
*Home Sub Single DB Hang Power Snatches (changing every 5)
Single DB Goblet Thrusters
02Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
:30s Spidermans
:30s butt kicks in place
:30s Mt Climbers
:30s high knees in place
:30s Frog Hops
:30s butt kicks in place
:30s Push-up to Down Dog
:30s high knees in place
:30s Air Squats
:30s butt kicks in place
:30s Burpees
B: Shoulder Press (Strict 3x9)
After Each Set: :30s Hollow hold
Note: Record heaviest set
C: Metcon (3 Rounds for time)
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (R+95/65, Rx 75/55)
*Home Sub Double DB Hang Power CJ
[On the 6:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks
[On the 12:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks
*scale to wt so you always finish under 5min
02Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back
20min CAP
Supine Bent Over Rows - 4 x 8
• Between sets, 15-20 x Banded seated close grip lat pulls (green band)
Wide grip Bent Over Rows – 4 x 8
• Between sets, 15-20 x Banded seated close grip lat pulls (green band)
DB Single Arm Rows – 3 x 8 (Continuous work w/o rest)
REST 5min
B: Metcon (No Measure)
Static Training
KABATA STYLE – Focusing on Static training (Static Holds)
20s on / 10s static hold (4rds for 2 cycles)
• Front Delt Raises
• Side Delt Raises
• Shoulder 2 Overhead
• Bent Over Rows
• Bicep Curls
*** We are using "light" weights due to the static holds. Empty BB or small plates.
20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed
10s of "Static Hold"