April 19, 2021 - No Comments! 4/19/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Snatch On the 1:30 x 5 Sets: 1 Power Snatch 1 Squat Snatch Set 1: 60% 1RM Snatch Set 2: 65% 1RM Snatch Sets 3-5: 70-80% 1RM Snatch **Record Set 5 B: Metcon (AMRAP - Rounds and Reps) AMRAP 1525 Overhead Squats (R+75/55, Rx 65/45) 20 Singe Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25) 15 Toes to Bar
April 18, 2021 - No Comments! 4.18.2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) SUNDAY SWOLE PUMP (8 ROUNDS)5 DB Bench Press/Floor Press 5 DB Hammer Curls (seated or standing) 10 Banded Overhead Tricep Extension 10 Banded Bicep Curls 10 DB Bench Press/Floor Press 10 DB Hammer Curls 20 Banded Overhead Tricep Ext 20 Banded Bicep Curls 15 DB Bench Press/Floor Press 15 DB Hammer Curls 30 Banded Overhead Tricep Ext 30 Banded Bicep Curls …CONTINUE TO INCREASE BY THE REP SCHEME UNTIL YOU REACH 40 DB Bench Press/Floor Press 40 DB Hammer Curls 80 Banded Overhead Tricep Ext 80 Banded Bicep Curls
April 17, 2021 - No Comments! 04.17.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Metcon (No Measure) WARM UP 2 Rounds: 10 V-Ups 10 Ring Rows 5 Single Arm DB Deadlift (ea side) 5 Single DB Front Squat ( ea side) 5 Single DB Thrusters (ea side) B.: Metcon (AMRAP - Rounds and Reps) AMRAP 18 Min 20 Devil Presses (R+50/35, Rx40/25) 15 DB Thrusters 10 Burpees
April 16, 2021 - No Comments! 4/16/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Snatch (Technique) On the Minute x 10: 1 Snatch Deadlift 1 Hang High Pull 1 Hang Power Snatch 1 Overhead Squat 1 Squat Snatch **Record heaviest Set B: Metcon (AMRAP - Rounds and Reps) AMRAP 93 Squat Snatches (R+95/65, Rx 75/55) 3 Toes to Bar 6 Squat Snatches 6 Toes to Bar 9 Squat Snatches 9 Toes to Bar *Add 3 Reps Per Round C: Metcon (No Measure) Midline3 Rounds Not for Score: :30s Heavy Static Front Rack Barbell Hold 20-30 wall ball GHD Sit-Ups Rest between sets. Build in weight on the front rack hold each round.
April 15, 2021 - No Comments! 4/15/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT – 4.15.2021 Shoulders: 5 Sets 100M DBs Farmer’s Carry 10 KB Sumo DL High Pull (wide base – toes outward) 10 DB’s Upright Rows (Same weight as Farmer’s Carry) 12 DB’s Front to Side Delt Rotations 12 DB’s Rear Delt Fly 12 Plate Steering Wheel Rotations After 5 sets, Immediately to Prison Push-up 1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead) CORE 25 WB Situps 25 Abmat Situps 30 Single Leg Alt Vups 30 Ankle Touches
April 15, 2021 - No Comments! 4/15/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (3 Rounds for reps) [On the 0:00] AMRAP 3: 3 Power Cleans (R+135/95, Rx 115/75) 3 Front Squats 3 Push Jerks Rest 3 Minutes AMRAP 3: 3 Power Cleans (R+155/105, Rx125/85) 3 Front Squats 3 Push Jerks Rest 3 Minutes AMRAP 3: 3 Power Cleans (R+185/125, Rx155/105) 3 Front Squats 3 Push Jerks Rest at 15:00 B: Metcon (Weight) Barbell/Complex[On the 20:00] 7 Minutes to Build to a Heavy Complex: 1 Power Clean 3 Front Squats 1 Shoulder to Overhead C: Metcon (No Measure) Midline Recovery3 Rounds Not For Time: 9 Strict Toes to Bar 12 Supermans 15 Hollow Rocks *Pause 1 Second at the Top of Each Supermans
April 14, 2021 - No Comments! 4/14/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (5 Rounds for reps) 5 Rounds of AMRAP 1min: 20 Double-Unders Max Handstand push up Rest :30s between rounds. *HSPU sub DB presses B: Metcon (AMRAP - Rounds and Reps) AMRAP 15500m Run 9 Deadlifts (R+ 275/185, Rx 225/155) 12 Single DB Burpee Box Step-Overs (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)
April 13, 2021 - No Comments! 4/13/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Back Squat 10-8-6-4-2: Back Squats Rest 2ish Minutes Between Sets Set 1: 10 Reps @ 55-57% 1RM Set 2: 8 Reps @ 65-67% 1RM Set 3: 6 Reps @ 75-77% 1RM Set 4: 4 Reps @ 83-85% 1RM Set 5: 2 Reps @ 90-92% 1RM **Record Set 5 B: Metcon (Time) Buy-In: 1 Mile Run Directly Into… 24-18-12-6: Kettlebell Swings (R+53/35, Rx44/26) DB alt Renegade Row (R+50/35, Rx 40/25) DB Thrusters
April 13, 2021 - No Comments! 4/13/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT 4.13.2021 3 Huge Sets (Time cap 35min) 15-13-11-9 = 1 SET (70/55, 60/45) DBs Romanian Deadlift (mid-shin) DBs Floor Press Immediately to..3 Sets 15 x DB Crush Grip Press 15 x DB Close Grip Pushups (Hands on DB) Arms: EMOM15 BB Rows off the rig BB Supinated Rows off the rig BB "21"
April 12, 2021 - No Comments! 4/12/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Power Snatch On the 2:00 x 5 Rounds: 1-5 Bar Muscle-Ups 5-4-3-2-1: Power Snatches Build in weight each round. *BMU sub C2B pull ups or Chin to Bar. use bands if needed B: Metcon (10 Rounds for calories) On the 2:00 x 10 Rounds: 30 Double Unders 5 Power Snatches (R+115/75, Rx 95/65) Max cals with time remaining *No rest between rounds *Score is total cals
