01May
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
For Time :
4 Rounds
21 Thrusters (R+95/65, Rx75/55)
15 KBS Swings (R+53/35, Rx44/26)
9 Pull-ups
400 m Run
30Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (6 Rounds for weight)
Weighted Supine Bar Rows
On the 2:00 x 6 Sets:
5 Weighted Supine Bar Rows
*may need partner or coach to add plates to chest
B: Metcon (Calories)
AMRAP 18
Max Calorie
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees
We have two parts to today’s workout, starting with some weighted Supine Bar Rows. You can elevate your feet on a box and add plates to your hips as needed
In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10] The 5 reps within that 2-minute window are designed to be completed unbroken. Athletes have the option to increase weight with each set or stay at one load across. These are to be performed with the palms facing away from the body
Our metcon that follows is scored as total calories accumulated over the 18 minutes
The jump rope and Burpees every 3 minutes will interrupt our progress on the row, ski or bike
Complete the listed reps on the rope and Burpees before moving back to the cal
Rope and Burpees happen on the [0-3-6-9-12-15] These should take no more than 2 minutes to complete, giving you at least 1 minute on the row, ski or bike
DOUBLE UNDERS
Choose a rep number or variation that takes 1 minute or less to complete
CALS
Athletes can keep the monitor running for all 18 minutes or write down their calories after each round
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
75 Single Unders (1.5x)
50 Double Taps
CALS
Max Calorie Any Machine
Max Shuttle Runs [10 Meters]
C: Metcon (No Measure)
3 Rounds
8 Dumbbell Bulgarian Split Squats (Each Leg)
10 Strict Toes to Bar
50m Single Kettlebell/DB Farmers Carry (Each Side)
Rest as Needed Between Sets
29Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
TEAMS OF 2
AMRAP 25min
13/10 Cal Row or Ski or 9/7 Cal Bike
12 Hang Power Clean (R+95/65, Rx 75/55)
15 Push-ups
*Alternate Every Station With Partner. One partner works and one rests.
Example P1 Row while P2 rest after P1 is done P2 starts on HPC and P1 rest, once P2 is done P1 starts push ups and p2 rest then a new round where P2 rows and so on for 25 min
B: Metcon (No Measure)
3 Rounds
:30 side plank (each side)
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 between sets
29Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds
21 Cyclist Squats (53/35)
15 Back Squat (175/125)
9 Deadlift (225/155)
28Apr
HomeGrown AthletX - Functional Fitness
A: Gymnastics Stamina (2 Rounds)
:30s Max Strict Pull-Ups
Rest :30s
:30s Max strict C2B Bar Pull-Ups
Rest :30s
*use a band if needed
B: Metcon (Time)
50 Wallballs (R+20/14, Rx 16/12)
40 Box Jumps (R+24/20, Rx20/16″)
30 Lateral Barbell Burpees
20 Power Snatches (R+115/75, Rx 95/65)
1000m Run
*18min time Cap
C: Metcon (No Measure)
4 Rounds
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)
10 Weighted AbMat Sit-Ups (Lighter Dumbbell)
10 AbMat Sit-Ups (Unweight)
Rest As Needed Between Sets. Have DB on Chest.
27Apr
HomeGrown AthletX - Functional Fitness
A: Gymnastics Practice
3-6 Rounds for Quality:
9 Box Jump Overs (R+24/20, Rx20/16″)
3-9 Chest To Bar Pull-Ups
Rest 1:00
*14min time cap
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 7min
1 Power Clean (R+155/105, Rx125/85)
30 Double Unders
2 Power Cleans
30 Double Unders
3 Power Cleans
30 Double Unders
…
Add 1 Power Clean Per Round