13Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
250m Run
10 Alternating Reverse Lunges
20 Shoulder Taps
10 DB Dead-Bug
10 Plank Bird-Dogs
B: Metcon (AMRAP - Rounds and Reps)
28:00 AMRAP
400m Run
5 Wall Walks
75 Double Unders (sub 150 single unders)
50m Single Arm DB Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)
C: Metcon (No Measure)
Accessories
3-5 Sets
15 Weighted Abmat Sit-ups
15 Supermans
:20/:20 Side plank
13Jan
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Strict Press)
10-8-6-4-2
B: Front Squat (1 1/4 FSQ)
5 x 3 at 60% of 1RM
C: Metcon (No Measure)
4 rounds
10 Front to Side delt raises
10 Rear delt raises
10 DB Skull Crushers
50 Single Leg Alt vups
12Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
—-
2 Rounds
10 PVC Passovers
10/10 Single Arm Upright Rows
10/10 Single Arm DB Press
10/10 Wrist Rotations
20 Mountain Climber Lunges
B: Weightlifting Complex
Every 2:00 for 12:00
Power Snatch + Hang Squat Snatch + 2 Overhead Squats
Start @ 60% of Snatch, increase by feel
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
9 Power Snatch
6 Bar Facing Burpees
9 Overhead Squats
6 Bar Facing Burpees
Load: (R+95/65, Rx 75/55)
Goal: 5 Rounds +/- 5-10 Reps
11Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Complex
10-15-20-15-20
Bench Press (135/95)
Deadlift (225/155)
*After each set complete 10 Chin-ups*
B: Metcon (No Measure)
Core: Time remaining
11Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
1:00 Cardio Choice
20sec/20sec Half Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
6 Inchworm Push-Ups
B: Push Press
Every 2:30 for 10:00
Set 1: 10 reps @ 60%
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 60%
Set 4: 10 reps @ 60%
C: Metcon (Time)
4 Rounds
12 Chest to Bar Pull-Ups
12 Shoulder to Overhead (R+135/95, Rx 115/75)
R: 30sec
12 Toe to Bar
16/11 cal Row or Ski or 12/9 Cal Bike
R: 60sec
Time Domain: :45-1:15/segment, 11:00-15:00/running time
Time Cap: 17:00 Time Cap
10Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
250m run
8 Inchworm Push-Ups
10 Deep Lunge Mountain Climbers
10 Hollow Rocks
10 Alt V-Ups
20 Glute Bridges
B: Front Squat
Take 10:00 to Establish 5RM Front Squat
R: 2:00
Every 2:00 x 2 Sets
5 Reps @ 90% of 5RM
*Record in notes 2 sets at 90%
C: Metcon (Time)
3:00 AMRAP, 1:00 Rest
20/16 Cal Row Ski, 16/14 bike
15 Deadlifts (R+ 225/155, Rx 165/125)
Max Wall Balls (R+20/14, Rx 16/12)
Continue until 100 Wall Balls
28min cap
*Record time for 100 WB's