17Feb
HomeGrown AthletX - Functional Fitness
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
16Feb
HomeGrown AthletX - Functional Fitness
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
Directly Into…
15-12-9
Thrusters (R+95/65, Rx 75/55)
Pendlay Rows
16Feb
HomeGrown AthletX - HGX-FIT
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
15Feb
HomeGrown AthletX - Functional Fitness
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
18 Bar-Facing Burpees
Max Power Cleans (R+135/95, Rx 115/75)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Bar-Facing Burpees
Max Power Cleans (R+155/105, Rx125/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Bar-Facing Burpees
Max Power Cleans (R+185/135, Rx155/115)
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
14Feb
HomeGrown AthletX - Functional Fitness
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!!!
14Feb
HomeGrown AthletX - HGX-FIT
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!!!