March 4, 2021 - No Comments! 3/4/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) Med Ball: Lunges in both directions (Fwd and Backwards) 4 Rounds Chest Press Tricep Ext (Behind neck – press up) Front (Fully Extended) – Side to Side Shoulders 2 Ovhd Bicep Curls Remaining Time: CORE 30 Med Ball Abmat Situps 30 Abmat Situps 10 Med Ball Circle of Death (5 Each Direction)
March 3, 2021 - No Comments! 3/3/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) Snatch BB Warm-up5 Good Mornings 5 Back Squats 5 Elbow Rotations (each side) 5 Snatch Grip Behind the Neck Presses 5 Snatch Grip Romanian Deadlifts 5 Overhead Squats B: Barbell Complex (On the 1:30 x 6 Sets) 1 Power Snatch 3 Overhead Squats *build to a heavy complex **Record heaviest complex C: Metcon (AMRAP - Rounds and Reps) AMRAP 1521 Wallballs (R+20/14, Rx 16/12) 12 Power Snatches (R+95/65, Rx 75/55) 15 Toes to Bar 12 Overhead Squats MODIFICATIONS FOR TTB 15 Knees to Elbows 15 Hanging knee rises 15 Sit ups
March 2, 2021 - No Comments! 3/2/2021 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
March 2, 2021 - No Comments! 3/2/2021 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) Midline3 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
March 1, 2021 - No Comments! 3/1/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) Olympic - HeavyPercentages 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 Reps1 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.
February 28, 2021 - No Comments! 2/28/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (Time) Time Cap 8min4 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) 20min400M 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
February 28, 2021 - No Comments! 2/28/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (Time) Time Cap 8min4 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) 20min400M 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
February 27, 2021 - No Comments! 02.27.21 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
February 26, 2021 - No Comments! 2/26/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (6 Rounds for weight) Barbell ComplexOn the 1:30 x 6 Sets: 3 Front Squats 3 Push Press *build to a heavy complex B: Metcon (Time) 5 Rounds400m Run 10 Thrusters (R+115/75, Rx 95/65
February 25, 2021 - No Comments! 2/25/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Metcon (AMRAP - Rounds and Reps) Stamina ConditioningAMRAP 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
