HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
5 Rounds: (Single DB)

10 DB Thrusters

14 KB Russian Swings

***Remaining time – AMRAP***

250M Run

10 Hindu Push-ups

B: Metcon (Time)

CAP 15min
For Time: Single DB

200 DU or 400 Singles

10/Arm DB Hang Clean

100 DU or 200 Singles

10/Arm DB Push Jerks

50 DU or 100 Singles

10/Arm DB Hang C&J

25 DU or 50 Singles

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A. : Metcon (Time)

5 Rounds For Time:

12 Front Squats @Bodyweight (Scale 75%BW)

15 KBS (Rx73/53, Rx53/35)

500 m Run

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A: Warm-up (No Measure)

1 min hold at the bottom of your sq

20 Double Dumbbell Bent Over Rows

30 Banded Good Mornings

A: Metcon (Time)

"Team Marston"
10 Rounds Each person

1 Deadlift (R+ 315/205, Rx225/155)

10 AbMat Sit-ups

15 Bar over Burpees

*Switch After Full Rounds. One Partner works and one rests

*30 Minute Time Cap

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A: Metcon (Weight)

Alternating On the Minute x 10 (5 Rounds)
Minute 1: 50 Alt Shoulder Taps

Minute 2: 10 Step Alt Front Rack Lunge

*Build to Heavy

B: Metcon (Time)

5 Rounds For Time
21/15 Cal Row/Ski or 15/11 Bike

15 Box Jump Overs (R+24/20, Rx20/16″)

7 Squat Cleans (R+155/105, Rx125/85)

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A: Metcon (No Measure)

Back – 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 Bent Over Rows (Normal grip)

5 x 30 x Seated Lat Pulls (Green Band)

Immediately to;

5 x 10 x DB Bent Over Rows

Medicine Ball: Not For Time

3 x A-B-C-D…..Z (All CAPS)

3 x 25 Abmat Situps (W/Med Ball)

3 x Circle Of Death (W/Med Ball) Rotate 15x clockwise, then 15x counter clockwise. Stay in a hollow rock position

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A: Bench Press

5 DB Bench Press (try for 65% 1RM)

*bench or floor

B: Metcon (6 Rounds for time)

On the 5:00 x 6 Rounds
400m Run

21 Hand Release Push-ups

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

*Make sure you get some rest to hit the next round just as hard

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A: Overhead Squat (Pausing)

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat

*Pause 10 Seconds in Bottom

B: Metcon (Time)

21-15-9:

Overhead Squats (R+95/65, Rx 75/55)

V-ups

15-12-9

Thrusters (R+95/65, Rx 75/55)

Pendlay Rows

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A: Metcon (No Measure)

3 Huge Sets (25min CAP)

18-15-12-9-6 = 1 SET

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest :90s between sets

REST 5min

KABATA STYLE – Focusing on Static training (Static Holds)

20s on / 10s static hold X2 cycles (16min of work)

Complet 4rds before moving to the next movement.

• 4 rds Front Delt Raises

• 4 rds Side Delt Raises

• 4 rds Bent Over Rows

• 4 rds Bicep Curls

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, DO NOT break on static holds

***Break on 20s reps. If need be, 10s static hold into 10s dynamic reps

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A: Metcon (5 Rounds for reps)

AMRAP 3:

50 Double Unders

21 Bar-Facing Burpees

Max Power Cleans (R+115/75, Rx 95/65)

Rest 3 Minutes

AMRAP 3:

50 Double Unders

9 Bar-Facing Burpees

Max Power Cleans (R+205/145, Rx155/115)

B: Metcon (No Measure)

Midline
Not for Time:

50 GHD Wallball Sit-ups anchor feet

50 AbMat Sit-ups

50 Hollow Rocks

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A: Metcon (No Measure)

HAPPY VALENTINE’S DAY – PARTNER WOD

PART A)

2000M Row (Partner 2 Jumps Rope)

***switch every 500M***

***For each jump rope break = partners perform 14 BURPEES

Time Cap: 15min

B: Metcon (No Measure)

AMRAP (with a partner) in 20min

From 0:00-5:00

Max Hand Release Push-Ups

Max Kettlebell Sumo Deadlift High-Pulls (53/35)

(alternate between movements, switch as desired)

REST 1min

From 6:00-10:00

Max "Synchronized Air Squats (with empty BB) placed on shoulder and face opposite directions.

REST 1min

From 11:00-13:00

Partner A Max Row – Calories

Partner B 400m Run

From 13:00-15:00

Partner B Max Row – Calories

Partner A 400m Run

REST 1min

Finally, from 16:00-20:00

Max Inverted Vups from the ROWER (partner performs alt single leg Vups) switch as needed!!!