HomeGrown AthletX - HGX-FIT

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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!!!

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm-up:

10 Inchworms

15 Push-up

10 Warrior Squat

20 Jump Squats

30 Mountain Climbers

500m Row/Run

B.: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-in: 50 Double-unders

15 T2B

15 Power Clean (R+115/75, Rx 95/65)

Rest 2 min

AMRAP 5:

Buy-in: 50 Double-unders

10 T2B

10 Power Clean (R+135/95, Rx 115/75)

Rest 2 min

AMRAP 5 :

Buy-in: 50 Double-unders

5 T2B

5 Power Clean (R+175/115, Rx135/95)

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A: Metcon (4 Rounds for weight)

Olympic Lifting
On the Minute x 8:

3 Squat Snatches

Squat Clean and Jerk Percentages:

Sets 1-4: 68% 1RM

Sets 5-8: 73% 1RM

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 mim
400m Run

1 Round of "DB Barbara"

1 Round of "DB Barbara"

20 DB Bent Over Rows

30 Push-ups

40 AbMat Sit-ups

50 Air Squats

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A: Warm-up (No Measure)

3 Rounds
9 Barbell Good Mornings

12 Weighted Glute Bridges

15 V-ups

B: Metcon (Time)

2,000/1,600 Meter Row/Ski

*On The Minute: 5 Deadlifts (R+185/125, Rx155/105)

*Start with DL

HomeGrown AthletX - HGX-FIT

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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

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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

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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

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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

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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

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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)