25Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
Stamina Conditioning
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
*Your Choice Weight
*These are full Sqauts and hit target
*5 Burpee Penalty
B: Metcon (Time)
10 Rounds For Time [25 Minute Cap]
10 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)
8 T2B
10 DB Renegade Rows
25Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back: 8 Rounds
10 x Bent Over Row (wide grip)
10 x Pendlay Rows
10 x DB Bent Over Reverse Fly (Moderate-Heavy)
5 Strict Pull-ups (scale, Supine grip)
REST 3min
EMOM 10 (Off the RIG)
Min1 – Max effort BB Row (pronate grip)
Min2 – Max effort BB Supine Row
24Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Single DB Warm-up
3 Rounds 10 reps each
Single DB Deadlift (Between Legs)
Single DB Russian Swings
Single DB Strict Press (hold both heads of the DB)
B: Metcon (4 Rounds for time)
On the 5:00 x 4 Rounds
20 Alternating DB Snatches (R+50/35, Rx 40/25)
40 Air Squats
29/21 Cal Row/Ski or 20/15 Cal Bike
23Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Midline
10-8-6-4-2:
Inchworms
Hamstring Walk Outs
*15 GHD Wallball Sit-Ups after each set
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
12 Box Jump Overs (R+24/20, Rx20/16″)
12 Deadlifts (R+155/105, Rx125/85)
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Hand Release Push-ups
6 Push Jerks
23Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
10 ROUNDS – Time CAP 20min
5 Bench Press (155/125)
10 Deadlifts (225/155)
REST 3min
10 ROUNDS – Time CAP 20min
5 Close Grip Bench Press (Moderate/Heavy)
5 DB/BB Skull Crushers (Moderate/Heavy)
5 DB Pullovers (Heavy)
Remaining time:
GHD
Vups
22Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats
*Barbell Loaded @ 60% 1RM Front Squat
*The wt stays the same across all sets
B: Metcon (Time)
1000m Run
100 Double Unders
800m Run
100 Double Unders
1000m Run
*30min time cap