21Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (5 Rounds for calories)
5 Rounds x AMRAP 3:
12 Single DB Box Step-ups (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)
8 Burpee Box Jumps
Max Calories
Rest 1 Minute Between Rounds
We’ll work some intervals today that flow as 3 minutes of work and 1 minute of rest
After completing the two stations on the box, athletes will go for max calories with time remaining in the 3-minute window
*The score is the sum total of the 5 sets of calories
Athletes should have at least 1 minute on the machine, so adjust the reps and weight on the first two movements to allow for that
SINGLE DUMBBELL BOX STEP-UPS
Alternate legs every rep for a total of 6 each side
Choose a weight that allows for unbroken sets of 12
Stand to full extension on top of the box
You can hold the dumbbell wherever you’d like for this movement
BURPEE BOX JUMPS
You can step or jump out of the burpee, but should jump up to the box for R+ & RX
Stand to full extension on top of the box
MODIFICATIONS
SINGLE DUMBBELL BOX STEP-UPS
24 Single Dumbbell Step Back Lunges
BURPEE BOX JUMPS
16 Burpees
CALS
Max Shuttle Runs [10 Meters]
B: Metcon (No Measure)
3 Rounds not for time
9 Ring Push up w/ external rotation
15 Barbell Bent Over Rows
Max Unbroken Strict Handstand Push-ups
Rest 1 Minutes Between Sets
Build on Weight and Hold Unbroken Sets of the Bent Over Rows
20Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
(25 min Time Cap)
50-40-30-20-10:
Calorie Row/Ski
After Each Round:
10 Deadlifts (R+185/135, Rx155/115)
40 Double Unders
After each round of rowing, you’ll complete a set of deadlifts and jump rope before moving back to the machine
While the row/Ski calories decrease, the deads and double unders remain the same
Men and women have the same prescribed number of calories for the workout
We expect this piece to take around 15-20 minutes to complete
Let’s cap this workout at 25 minutes
DEADLIFTS
Choose a weight that you can complete unbroken for all 5 rounds
DOUBLE UNDERS
Choose a number or variation that can be completed in under 1 minute
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
45 Seconds of Practice
Double the Single Unders
ROW
Calorie Bike
35-30-21-15-19
400 Meter Run (For Each)
B: Metcon (No Measure)
Midline
3 Rounds
1:00 L-Sit on pull up bar (Accumulated Time)
30 Barbell Good Mornings
Rest as Needed Between Sets
19Apr
HomeGrown AthletX - Functional Fitness
A: Snatch
On the 1:30 x 5 Sets:
1 Power Snatch
1 Squat Snatch
Set 1: 60% 1RM Snatch
Set 2: 65% 1RM Snatch
Sets 3-5: 70-80% 1RM Snatch
**Record Set 5
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
25 Overhead Squats (R+75/55, Rx 65/45)
20 Singe Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25)
15 Toes to Bar
18Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
SUNDAY SWOLE PUMP (8 ROUNDS)
5 DB Bench Press/Floor Press
5 DB Hammer Curls (seated or standing)
10 Banded Overhead Tricep Extension
10 Banded Bicep Curls
10 DB Bench Press/Floor Press
10 DB Hammer Curls
20 Banded Overhead Tricep Ext
20 Banded Bicep Curls
15 DB Bench Press/Floor Press
15 DB Hammer Curls
30 Banded Overhead Tricep Ext
30 Banded Bicep Curls
…CONTINUE TO INCREASE BY THE REP SCHEME UNTIL YOU REACH
40 DB Bench Press/Floor Press
40 DB Hammer Curls
80 Banded Overhead Tricep Ext
80 Banded Bicep Curls
17Apr
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
WARM UP
2 Rounds:
10 V-Ups
10 Ring Rows
5 Single Arm DB Deadlift (ea side)
5 Single DB Front Squat ( ea side)
5 Single DB Thrusters (ea side)
B.: Metcon (AMRAP - Rounds and Reps)
AMRAP 18 Min
20 Devil Presses (R+50/35, Rx40/25)
15 DB Thrusters
10 Burpees
16Apr
HomeGrown AthletX - Functional Fitness
A: Snatch (Technique)
On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
**Record heaviest Set
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 9
3 Squat Snatches (R+95/65, Rx 75/55)
3 Toes to Bar
6 Squat Snatches
6 Toes to Bar
9 Squat Snatches
9 Toes to Bar
*Add 3 Reps Per Round
C: Metcon (No Measure)
Midline
3 Rounds Not for Score:
:30s Heavy Static Front Rack Barbell Hold
20-30 wall ball GHD Sit-Ups
Rest between sets. Build in weight on the front rack hold each round.