15Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
4 Sets for quality (5min cap)
1:00 Row (30sec ez/20sec moderate/10sec hard)
8 Barbell Upright Rows
8 Barbell Push Press
10 Deep Lunge Mountain Climber
R: 30sec
3/3 Single Leg Box Jump
Triple Respons Broad Jump
R: 60sec b/s
B: High Hang Power Clean + Hang Power Clean + Split Jerk
Every 2:00 for 12:00 (6 Sets)
1+1+1, building from 60% to heavy for day
% off limiting movement
C: Metcon (Time)
1000m Row or Ski
30 Burpee Box Jump Overs (R+24/20, Rx20/16″)
30 Power Clean + Push Jerk (R+135/95, Rx 115/75)
Time Domain: 11:00-15:00
Time Cap: Time Cap: 15:00
14Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Cardio Choice
10 x 1 and 1/4 Goblet Squats
8/8 Single Arm Ring Row 2020 Tempo
20 Bear Plank Shoulder Taps
B: Front Squat
Pause Front Squat (21x1 Tempo)
Every 2:30 for 7:30 (3 Sets)
8 Reps
55-60% of Front Squat Across
C: Metcon (4 Rounds for reps)
4x 3:30 AMRAP
16 Dual DB Bench Press (R+50/35, Rx 40/25)
12 Toe to Bar
18 Wall Balls (R+20/14, Rx 16/12)
Max Strict Pull-Ups in Remaining Time
*this is a 14:00 Running clock
Goal: :30-:60 to work on strict pull-ups
14Apr
HomeGrown AthletX - HGX-FIT
A: Deadlift (All reps completed as deadstop)
Work up to a 5RM in a 15min window
*10min warmup before clock starts*
B: Metcon (No Measure)
5 Rounds
10 Pendlay Rows
10 DB Hammer Curls
10 Box/Bench Dips (Triceps)
20 Plank DB Pull-Through
13Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
10 bootstrapers
10 Alt Single Arm KB Swing
6/6 Single Arm KB Push Press
5 Squat Jumps
B: Metcon (No Measure)
5 Sets (10min cap)
5 Dumbbell Rhythm Squat Jumps + 6 Lateral Reactive PVC Stick Jump Overs (3 each side)
R: 1:15-1:30 b/s
C: Hang Power Snatch
Every 2:00 for 12:00 (6 Sets)
Set 1: 5 Reps @ 60%
Set 2: 4 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 4: 4 Reps @ 70%+
Set 5: 3 Reps @ 75%
Set 6: 3 Reps @ 75%+
*Record Set 6
D: Metcon (AMRAP - Rounds)
3:00 AMRAP, 1:00 Rest, 3 Sets
4 Strict Handstand Push-Up
8 American KBS (R+70/53, Rx 53/44)
15/12 cal row or ski or 12/9 Cal Bike
*pick up where you left off
Goal: ~7 Rounds
12Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Cardio Choice
10 Alternating Step-Ups*increase height each round
:15sec Dead-Hang + :15sec Active Hang
8 Bar Kip Swings
3-5 Muscle-Up Plate Drill
B: Metcon (3 Rounds for weight)
10min to complete
3 Sets, For Quality
8/8 Weighted SL Pistol Step-Down
20sec/20sec Foot Elevated Single Leg Glute Bridge Hold
C: Bar Muscle Up Progression
D: Metcon (4 Rounds for reps)
16:00 EMOM
min 1: Max Bar Muscle-Ups
min 2: 50 Double Unders (75 singles)
min 3: 16 Dual DB FR Step Lunge (R+50/35, Rx 40/25)
min 4: Rest
R+: Unbroken Set *pick a number that you can get +/- 2 each round
So if it's 10, you should be able to still hit 8 on later rounds
*Record unbroken Bar MU/Round
12Apr
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every 1:30 for 9min)
2 Bench Press at 90-95% of 1RM
Immediately into...
4 Rounds
10 Close grip floor press
10 DB Pull Overs
B: Metcon (No Measure)
Arms
3 Rounds
20 BB Weighted Bicep curls
20 BB Weighted Reverse curls
10/Side Single Arm Tricep kickbacks
25 Bench dips
C: Metcon (No Measure)
Time permitting: Core