Workout of the day

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22
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Metcon (Time)

50 Burpees

1 Mile Run

75 Power Snatches (R+95/65, Rx 75/55)

1 Mile Run

100m Walking Lunge (outside-end of the building and back)

C: Metcon (Time)

60 Supine bar Rows *

Every break, Run 250m**

AT HOME SUBS

*Renegade Rows or Bent over Rows

**18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps

20
Jun

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm-up

Tabata DB/BB Floor Presses

Tabata Squat Hold

Tabata Supermans

B.: Metcon (No Measure)

Metcon

AMRAP 12 MINUTES

10 DB/BB Thrusters

10 DB/BB Ground to Overhead

10 Burpees

Rest 5 Minutes

Then

100 Jumping lunges

80 Sit-ups

60 Box jumps

40 DB/BB Strict Presses

20 DB/BB Front Squats

17
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
400m Run*

4 Strict Pull Up (Row)

8 Alt DB Power Snatches

12 Alternating Pistols or Jumping Lunges

*400m subs: 30 x 10m Shuttle Runs or

30 High Knees in Place or

30 Burpees or

30 Box Jumps/ Stair Jumps or

100 Double Unders or Singles

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

DB (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
Max Strict Pull-Ups (Sub Rows)

Every Minute on the Minute: 7 DB Pushups or Elevated push ups

16
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Jumping Jacks

:30s Split Jacks

:30s Knuckle Drags

:30s Hollow Hold

:30s Samson stretch

B: Metcon (5 Rounds for weight)

Squat Clean/Front Squat Ladder

Every 2:00

1 Squat Clean+4 Front Squats

2 Squat Cleans+3 Front Squats

3 Squat Cleans+2 Front Squats

4 Squat Cleans+1 Front Squat

5 Squat Cleans

60%-65% Squat Clean Max

Use a weight that’s challenging not to put down

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
100m Farmers Carry (if BB back rack)

20 Deadlifts

30 AbMat Sit-ups or 15 T2B

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double DB (R+50/35, Rx 40/25)

15
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB BB DB Deadlifts (if single 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 Push Press (if single 30s Each Side)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Air Squats, 30 Double Unders, 200m Run*

20 Air Squats, 30 Double Unders, 200m Run

30 Air Squats, 30 Double Unders, 200m Run

40 Air Squats, 30 Double Unders, 200m Run

50 Air Squats, 30 Double Unders, 200m Run



Continue to Add (10) Squats Per Round

* Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps

**sub 30 DU for 60 Single unders or line hops

C: Metcon (Time)

3 Rounds
Sq Complex

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.

Start with a single DB or light wt, and go up.

12
Jun

HomeGrown CrossFit - CrossFit

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A: Warm-up (No Measure)

6 Frog Hops

6 Inchworms

6 KB DB Alt Snatches (light weight)

12 Alt Reverse Lunges (6 Each Side) (light weight)

B: Metcon (Time)

Cap 22 Min
30-20-10:

DB Alt Power Snatches

Push-ups

Directly Into…

10-20-30:

DB Alt Hang Clean and Jerks

Burpees

*** Suggested wt ***

Barbell (R+75/55, Rx 65/45)

One Db (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
1 Curl + 1 Strict Press (left arm, then right)

1 Curl + 2 Strict Presses (left arm, then right)

1 Curl + 3 Strict Presses (left arm, then right)

Continue to add (1) strict press.

It's not going to be easy, it's going to be worth it.

Close

Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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