22Jun
HomeGrown AthletX - Functional Fitness
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
20Jun
HomeGrown AthletX - Functional Fitness
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
17Jun
HomeGrown AthletX - Functional Fitness
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
16Jun
HomeGrown AthletX - Functional Fitness
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)
15Jun
HomeGrown AthletX - Functional Fitness
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.
12Jun
HomeGrown CrossFit - CrossFit
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.