14Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (5 Rounds for reps)
5 Rounds of AMRAP 1min:
20 Double-Unders
Max Handstand push up
Rest :30s between rounds.
*HSPU sub DB presses
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
500m Run
9 Deadlifts (R+ 275/185, Rx 225/155)
12 Single DB Burpee Box Step-Overs (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)
13Apr
HomeGrown AthletX - Functional Fitness
A: Back Squat
10-8-6-4-2:
Back Squats
Rest 2ish Minutes Between Sets
Set 1: 10 Reps @ 55-57% 1RM
Set 2: 8 Reps @ 65-67% 1RM
Set 3: 6 Reps @ 75-77% 1RM
Set 4: 4 Reps @ 83-85% 1RM
Set 5: 2 Reps @ 90-92% 1RM
**Record Set 5
B: Metcon (Time)
Buy-In: 1 Mile Run
Directly Into…
24-18-12-6:
Kettlebell Swings (R+53/35, Rx44/26)
DB alt Renegade Row (R+50/35, Rx 40/25)
DB Thrusters
13Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 4.13.2021
3 Huge Sets (Time cap 35min)
15-13-11-9 = 1 SET (70/55, 60/45)
DBs Romanian Deadlift (mid-shin)
DBs Floor Press
Immediately to..3 Sets
15 x DB Crush Grip Press
15 x DB Close Grip Pushups (Hands on DB)
Arms: EMOM15
BB Rows off the rig
BB Supinated Rows off the rig
BB "21"
12Apr
HomeGrown AthletX - Functional Fitness
A: Power Snatch
On the 2:00 x 5 Rounds:
1-5 Bar Muscle-Ups
5-4-3-2-1: Power Snatches
Build in weight each round.
*BMU sub C2B pull ups or Chin to Bar. use bands if needed
B: Metcon (10 Rounds for calories)
On the 2:00 x 10 Rounds:
30 Double Unders
5 Power Snatches (R+115/75, Rx 95/65)
Max cals with time remaining
*No rest between rounds
*Score is total cals
11Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 x CIRCUIT TRAINING
CIRCUIT 1: SHOULDERS
Complete 4 Rds of:
12 DB Seated (legs straight) Floor Shoulder Press
12 DB Front to Lateral Raises (Or small plates)
30s Standing DB Lateral Hold (Or small plates)
**Before starting next circuit, complete 2rds of:
30 Plank (Up/Up/Down/Down)
40 Ankle Touches
CIRCUIT 2: ARMS
Complete 4 Rds of:
12/Side DB Tricep Kickback
12 DB Bicep Curls (together)
12 DB Floor Skull Crushers (together)
**Before starting next circuit, complete 2rds of:
1min Plank Side Pulses (each side)
50 Bicycle Crunches
CIRCUIT 3: CHEST AND BACK
Complete 4 Rds of:
12 DB Floor Press
12 DB Deficit Push-ups
12/side DB Single Arm Bent Over Rows
**Finish with 2rds of:
50 Russian Twist
50 Vups/Knee Ups
10Apr
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
For Time:
Buy in: 1 mile Run
Then..
5 Rounds
12 Power Snatches (R+115/75, Rx95/65)
12/10 Cal Row/Ski or 9/7 Bike
12 DB Renegade Rows (R+50/35, Rx 40/25)