24Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Midline: Time cap 12min
5 Rounds
20 Russian Twist
15 Hollow Rocks
20 Vups
1min Bicycle Crunches
B: Metcon (Time)
Time Cap: 30min
Pair of DB's
100 DB Deadlifts
80 DB Floor Press
60 DB Clean
40 DB Floor Press
20 DB Deadlifts
23Jan
HomeGrown AthletX - Functional Fitness
A. : 17.1 (Time)
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
RX Men 50# DB and 24-in. box
RX Women 35# DB and 20-in. box
SCALED Men 35# DB and 20-in. box, step-ups OK
SCALED Women 20# DB and 20-in. box, step-ups OK
RX MASTER 55-59 Men 35# DB and 24-in. box, step-ups OK
RX MASTER 55-59 Women 20# DB and 20-in. box, step-ups OK
RX MASTERS 60+ Men 35# DB and 24-in. box, step-ups OK
SCALED MASTERS 60+ Men 20# DB and 20-in. box, step-ups OK
TEEN BOYS RX 16-17 50# DB and 24-in. box
TEEN GIRLS RX 16-17 35# DB and 20-in. box
TEEN BOYS SCALED 16-17 35# DB and 20-in. box, step-ups OK
TEEN GIRLS SCALED 16-17 20# DB and 20-in. box, step-ups OK
Time cap: 20min
22Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Strict Handstand Pushup off box Conditioning
*Repeat from 2 week ago, increasing by 10% on each set.
For Time:
110% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
70% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
110% of Max Strict HSPU
B: Power Clean
Build to a Heavy Set of 3 touch and go
C: Metcon (Time)
5 Rounds
10 Power Cleans (R+135/95, Rx 115/75)
10 Bar over Burpees
*Stimulus 6-10mins
21Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
*Barbell Loaded @ 60% 1RM Front Squat
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 21
25/21 Cal row/ski or 18/15 Cal Bike
15 Wallball sq jumps over DB (R+20/14, Rx 16/12)
12 DB Snatches (R+50/35, Rx 40/25)
9 Leg lifts over DB
*on the wallball sq jumps you need to sq to full depth and jump.
*on the leg lifts your hands need to be in front of your butt and legs straight
21Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Mobility WOD
A. Warmup/Primer 10min EMOM
5 DB Single Arm Push Press
5 DB Single Arm Overhead Squat
B. WOD: 4 rounds
DB’s Farmers Carry around facility
10 DB Single Arm Devil Press
10 DB Single Arm Overhead Squats
30 Plank Shoulder Taps
20Jan
HomeGrown AthletX - Functional Fitness
A: Clean and Jerk (Complex)
On the 2:00 x 3 Sets:
5 Deadlifts
3 Hang Power Cleans
1 Jerk
On the 1:30 x 3 Sets:
3 Deadlift
2 Hang Power Clean
1 Jerk
On the Minute x 3
1 Deadlift
1 Hang Power Clean
1 Jerk
*build in wt.
Note: Record heaviest complex
B: Metcon (4 Rounds for time)
On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of "DT"
1 Round of "DT"
12 Deadlifts (Rx155/105, Scaled 125/85)
9 Hang Power Cleans
6 Push Jerks