26Jun
HomeGrown AthletX - Functional Fitness
A.: Warm-up (No Measure)
EMOM x 12 ( 2 Rounds):
Minute 1 – :100 m Run
Minute 2 – :40s Alt Samson Stretches
Minute 3 – : 100 m Run
Minute 4 – :40s scapular retractions
Minute 5 – :100 m Run
Minute 6 – :40s Glute Bridges
B.: Metcon (Time)
For time:
1000/800m Row/Ski or 60/48 Bike
then..
4 rounds
15 Burpee Box Jump Over (R+24/20, Rx 20/16)
20 Alt DB Snatches (R+50/35, Rx40/25)
30 Ab-mat Sit-ups
25Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
B1: Metcon (6 Rounds for reps)
[Part 1 ]
Every 2min with 1min Rest x 6 Rounds
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (R+135/95, Rx 115/75)
Part 1 – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.
Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.
Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.
At 18:00, part B will start
MODIFICATIONS
AIR SQUATS
Decrease Reps
Decrease Range of motion (Squat to a Target)
PUSH-UPS
Decrease Reps
Elevate Hands/Knee Push-ups
CHEST TO BAR PULL-UPS
Decrease Reps
Chin Over Bar Pull-ups
Jumping C2B or Chin over Bar
10 Dumbbell Plank Rows (5 Each Arm)
SQUAT SNATCHES
Decrease Load/Reps
Power Snatch
PVC Power Snatch + Overhead Squat
B2: Snatch
At the 18min mark
8min to
Build to a Heavy Squat Snatch
Done at 26min
Part 2 – You have 8min to Build to a Heavy Squat Snatch. Athletes can aim to make 3-4 attempts. Log heaviest lift.
24Jun
HomeGrown AthletX - Functional Fitness
A: Overhead Squat
3 Sets:
1 Pausing Overhead Squat (3sec at bottom)
4 Overhead Squats
Rest As Needed Between Sets.
B: Metcon (Time)
Time Cap 28min
50 Double Unders
20 Overhead Squats (R+135/95, Rx 115/75)
50 Double Unders
35/25 Cal Row or Ski or 23/18 Cal Bike
50 Double Unders
50 Supine Bar Rows
50 Double Unders
35/25 Cal Row or Ski or 23/18 Cal Bike
50 Double Unders
20 Overhead Squats
MODIFICATIONS
DOUBLE UNDERS: 1:00 DU Attempts, or 100 Single Unders, or 50 Line Hops
OVERHEAD SQUATS: Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) , or Front Squat or Back (injury)
ROW: Decrease Reps, or 25/18 Cal, or 400m Run
24Jun
HomeGrown AthletX - HGX-FIT
A1: Back Squat (5 X 5 at 95% of 5RM)
A2: Deadlift (5 X 5 at 75-80% of 1RM)
23Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
8 Half Kneeling Landmine Press. (put the end of the BB against the crack of two 25-45lb plates, do not put against the wall)
8 Double Dumbbell bent over Row
15 Banded Triceps Extension
B: Metcon (Time)
21-18-15-12-9:
Front Squats (R+115/75, Rx 95/65)
Kettlebell Swings (R+53/35, Rx44/26)
Lateral Burpees Over Barbell
[Score = Time taken to complete the workout]
let shoot for 12-15min with a 20min time cap
22Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
Near Max Effort Ring Push-Ups
Rest as needed between set
B: Metcon (Time)
70/50 Cal Row or Ski or 50/35 Cal Bike
20 HSPU
1 Mile Run
20 HSPU
70/50 Cal Row or Ski or 50/35 Cal Bike
*25min time Cap
MODIFICATIONS
CALS
Decrease distance
800m Run
HSPU
Decrease Reps
inverted of at box
DB presses