22Dec
HomeGrown AthletX - Functional Fitness
A: Hang Snatch (Complex: 5 Sets)
1 Pausing High Hang Squat Snatch (pockets)
1 Pausing Hang Squat Snatch (right above knees)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (right above knees)
*On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
25 Double-Unders (sub 50 single unders)
9 Wt Plate sit up (R+45/35, Rx 33/15)
25 Double-Unders
9 Hang Squat Snatches (R+95/65, Rx 75/55)
22Dec
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
12 DB’s of Xmas: On the first day of Xmas my KPY trainer gave to meeeee…….
1. DB Man Maker
2. DB Bent Over Rows
3. DB Upright Rows
4. DB Deficit Push-Ups
5. DB Floor Presses
6. DB Front Squats
7. DB Reverse Lunges
8. DB Curtsy Lunges
9. DB Toes 2 Dumbbells
10. DB Shoulder 2 Ovhd
11. DB Hammer Curls
12. DB Deadlifts
21Dec
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds Not For Time
7 Double DB Floor Press
14 Double DB Bent Over Row
28 Banded Pull-Aparts
B: Metcon (3 Rounds for reps)
3 Rounds x AMRAP 4
27/21 Cal Row/Ski or 18/15 Cal Bike
21 Power Cleans
15 Burpee Box Jumps (R+24/20, Rx20/16″)
Rest 3min after each round
Round 1 – (R+135/95, Rx 115/75)
Round 2 –(R+115/75, Rx 95/65)
Round 3 – (R+95/65, Rx 75/55)
19Dec
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
"HGX 12 DAYS OF CHRISTMAS"
For Time:
1 Deadlift (R+135/95, Rx 115/75)
2 Thrusters
3 Push Presses
4 Squat Cleans
5 Power Snatches
6 Overhead Squats
7 Kettlebell Swings (R+53/35, Rx 44/26)
8 V-ups
9 Box Jumps (R+24/20, Rx20/16)
10 Push ups
11 Burpees
12 DB Overhead Forward Lunges (Rx50/35, Rx40/25)(One DB OH, One DB Front Rack)
Start with 1 Deadlift. Then do 2 Thrusters and 1 DL. Then 3 Push Presses, 2 Thrusters, and 1 DL. Continue this way until the final found of 12 Overhead Forward Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 DL.
*Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
18Dec
HomeGrown AthletX - Functional Fitness
A: Gymnastics
3 Rounds
AMRAP 2:
50 Double-Unders
Max Pushups in Time Remaining
… Directly into:
AMRAP 2:
50 Double-Unders
Max box dips
*Rest 1:00 between rounds.
B: Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
29/21 Cal Row/Ski or 20/15 Cal Bike
10 Lateral Barbell Burpees
5 Power Snatches (R+135/95, Rx 115/75)
In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window
Record your times for each round
New rounds begin on the (0:00-4:00-8:00-12:00-16:00)
To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete
LATERAL BARBELL BURPEES
You can jump or step up off the floor
Jump over the bar with 2 feet for "R+ and RX"
There is no need to reach full extension on the jump over the bar
MODIFICATIONS
Row ski or bike Cals
200m Weighted Run
17Dec
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds of practice
1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds
1:00 – Hollow Hold
1:00 – Arch Hold
B: Metcon (Time)
800 Meter Run
25 Double DB Thrusters (R+50/35, Rx 40/25)
25 Double DB Devils Press
800 Meter Run
25 Single DB Overhead Squats
25 Dragon Flys
800 Meter Run
25 Double DB Front Squats
25 Single DB Turkish Get up
MODIFICATIONS
800 METER RUN
50/35 Cal Bike
DEVILS PRESS
Reduce Reps
Use one DB
DRAGON FLYS
Bend one leg
leg lifts
TURKISH GET UP
Turkish sit up
C: Metcon (No Measure)
Midline
75 ab mat Sit-ups