HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Back (part A) – 5 x 10 (Complete all sets before moving to next movement)

5 x 10 x BB Bent Over Rows (Wide grip)

5 x 10 x BB "Yates" Rows (Supinated grip)

5 x 10 x Strict Pull-ups

Immediately to the following;

Back (part B) – Rest :15-:20s after each set

3 x 12 x DB Bent Over Rows

3 x 12 x DB Gorilla Rows

KABATA STYLE: 45s on / 15s off (16min), Empty BB

• Supine Rows (from the J-hook)

• BB Reverse Curls

• BB Behind The Neck Shoulder Press

• Diamond Push-ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Weight)

Stamina Squats
On the Minute x 10 (5 Rounds):

Min 1 – 4 Front Squats

Min 2 – 8 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Wallballs Sq Cleans (R+20/14, Rx 16/12)

20 Power Snatches (R+75/55, Rx 65/45)

20 Box Jumps (R+24/20, Rx20/16″)

20 Push Presses

400m Run

*try for 2+ Rounds

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Overhead Squat

On the 2:00 x 5 Sets:

3 Overhead Squat

*Build up

B: Metcon (Time)

5 Rounds
30 Reverse Step Alt Lunges

30 Double Unders

15 Burpees

30 Double Unders

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

CHEST/BICEPS: 10 Rounds – Using a Bench

***Maximum 2 Sets of DB’s***Choose a weight to keep intensity!

***Heavier for Bench Press and Upright Rows

***Lighter for Bench Fly’s and Curls

8 x DBs Bench Fly’s (imagine a barrel on your chest and keep the arch throughout the movement – squeeze/contract at the top)

8 x DBs Bench Press

8 x DBs Close Grip Press

8 x Close Grip Incline Bench Push-ups (hand – triangle position on the bench)

8 x DBs Seated Hammer Curls (together)

8 x DBs Upright Rows (standing/together)

8 x DBs Bicep Curls (together)

Time remaining:

50 Abmat Situps

50 Vups

50 Russian Twist

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Alternating On the Minute x 12
Minute 1: Supermans

Minute 2: Weighted AbMat Sit-ups

*Pick a Number of reps and be consistent each minute

B: Metcon (3 Rounds for reps)

AMRAP 5:

7 Rounds of "The Chief" (R+115/75, Rx 95/65)

Max Calorie Row Ski or Bike

Rest 5 Minutes

*1 Round of "The Chief":

3 Power Cleans

6 Push-ups

9 Air Squats

* With the long 5min rest this means GO HARD!

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
Devil Press (40/30)

***Every 3:00 250m Run***

Beginning at 0:00

CORE: EMOM 10

Abmat Situps

Vups

Russian Twist

Ankle Touches

Bicycle Crunches

Flutter Kicks

Scissor Kicks

Plank

Side Plank (Right)

Side Plank (Left)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A. : Metcon (4 Rounds for time)

4 Rounds for Time

20 Double DB Thrusters (R+50/Rx35)

25 Burpees

30 Alternating DB Snatches

Rest 1 minute between rounds

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Turkish Get Up

Build up to a heavy single on each arm of a DB Turkish get up

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Burpee Box Jumps (R+24/20, Rx20/16″)

40/30 Cal Row/Ski or 28/21 Cal Bike

30 Jump Split Lunges

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch (Complex)

On the Minute x 10:

1 Power Snatch

1 Overhead Squat

1 Squat Snatch

Note: Record heaviest set

B: Metcon (Time)

For Time [15 Minute Cap]:
30 Power Snatches (R+95/65, Rx 75/55)

30 Overhead Squats

30 Squat Snatches

*On the Minute: 5 V-ups

*Start with v-ups

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Back: 5 Sets for each movement (complete before moving forward)

5 x 10 BB Bent Over Rows (Normal grip)

5 x 10 BB Bent Over Rows (Wide grip)

5 x 8 DB Single Arm Rows (Heavy)

Time remaining: CORE

10 BB Rollout

20 WB Situps

30 Single Leg Alt Vups

40 Bicycle Crunches