HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

40 Supine barbell rows

500 Meter Run

80 Russian Kettlebell Swings (R+70/53, Rx 53/44)

500 Meter Run

40 Supine barbell rows

20 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

*On step ups hold DB any way you want

B: Metcon (No Measure)

Midline
3 Rounds

15 Weighted AbMat Sit-ups (use plate, DB, ball, whatever)

30 AbMat Sit-Ups (No Weight)

Rest As Needed Between Sets

you choose wt

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

10 ROUNDS – Time CAP 20min

5 Bench Press (160/130)

10 Deadlifts (230/160)

REST 3min

10 ROUNDS – Time CAP 20min

5 Close Grip Bench Press (Moderate/Heavy)

5 DB/BB Skull Crushers (Moderate/Heavy)

5 DB Pullovers (Heavy)

Remaining time:

GHD

Vups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

Olympic - Heavy
Percentages based on 1RM

10 Power Cleans @ 76%

8 Power Cleans @ 80%

6 Power Cleans @ 84%

4 Power Cleans @ 88%

2 Power Cleans @ 92%

B: Metcon (AMRAP - Reps)

5 Rounds for Reps
1 Minute Max Calorie Row, Ski or Bike

1 Minute Max Power Cleans (R+135/95, Rx 115/75)

1 Minute Max Burpees

1 Minute Rest

*Pick a number of reps for each and hold it throughout the 5 rounds

*Open standard is elbows in front of the bar on FS, hips fully open on the burpee.

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (Time)

Time Cap 8min
4 RFT

20 Box Jump Overs (24/20, 20/16")

10 DB Alt Snatch (50/35, 40/25)

5 DB OVHD Squat

B: Metcon (AMRAP - Rounds and Reps)

20min
400M Run

15 DB/KB Russian Swings (pair)

Max UNBROKEN DB/KB Push Press

Choose weight

C: Metcon (No Measure)

Burner (Time Cap 10min)
5 RFT

20 Air Squats

20 Alt Lunges

20 Alt Split Jump Lunges

10 Squats Jumps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

Time Cap 8min
4 RFT

20 Box Jump Overs (24/20, 20/16")

10 DB Alt Snatch (50/35, 40/25)

5 DB OVHD Squat

B: Metcon (AMRAP - Rounds and Reps)

20min
400M Run

15 DB/KB Russian Swings (pair)

Max UNBROKEN DB/KB Push Press

Choose weight

C: Metcon (No Measure)

Burner (Time Cap 10min)
5 RFT

20 Air Squats

20 Alt Lunges

20 Alt Split Jump Lunges

10 Squats Jumps

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (Time)

For Time

50/42 calorie Row/Ski or Bike 41/36

Then:

10-9-8-7-6-5-4-3-2-1 Reps of:

Squat Cleans (R+135/95, Rx 115/75)

Strict Pull-ups

Then:

50/42 calorie Row/Ski or Bike 41/36

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (6 Rounds for weight)

Barbell Complex
On the 1:30 x 6 Sets:

3 Front Squats

3 Push Press

*build to a heavy complex

B: Metcon (Time)

5 Rounds
400m Run

10 Thrusters (R+115/75, Rx 95/65

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

Stamina Conditioning
AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

*Your Choice Weight

*These are full Sqauts and hit target

*5 Burpee Penalty

B: Metcon (Time)

10 Rounds For Time [25 Minute Cap]
10 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)

8 T2B

10 DB Renegade Rows

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Back: 8 Rounds

10 x Bent Over Row (wide grip)

10 x Pendlay Rows

10 x DB Bent Over Reverse Fly (Moderate-Heavy)

5 Strict Pull-ups (scale, Supine grip)

REST 3min

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Single DB Warm-up
3 Rounds 10 reps each

Single DB Deadlift (Between Legs)

Single DB Russian Swings

Single DB Strict Press (hold both heads of the DB)

B: Metcon (4 Rounds for time)

On the 5:00 x 4 Rounds
20 Alternating DB Snatches (R+50/35, Rx 40/25)

40 Air Squats

29/21 Cal Row/Ski or 20/15 Cal Bike