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
24Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 minute each
Spiderman
Samson stretch
Push-up to Down Dog
Plank
Side Plank (:30s Each Side)
Hollow Hold or rock
B: Metcon (Time)
10 Rounds - 25min CAP
250m Run
9 Double Dumbbell Burpees (R+50/35, Rx 40/25)
C: Metcon (No Measure)
4 Rounds
5 Strict Toes to Bar*
15 V-ups
25 Banded Good Mornings
AT HOME SUBS
*Toes to DB
23Jun
HomeGrown AthletX - Functional Fitness
B: Warm-up (No Measure)
3 Rounds
12 Cossack Squats
24 Lunges*
12 Frog Hops
*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges
B: Back Squat (Pausing)
On the Minute x 10:
1 Pausing Back Squat*
Two Second Pause at:
1. Going Down at Parallel (2sec)
2. Absolute Bottom of Squat (2sec)
3. Going Up at Parallel (2sec)
*Build up if possible
C: Metcon (Time)
5 Rounds - 22min CAP
30 Double Unders (60 Singles or 60 line hops)
15 Thrusters (R+75/55, Rx 65/45)
Directly Into…
5 Rounds:
30 Double Unders
15 Overhead Squats