01Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 15:
50 Double Unders
10 Power Snatches (R+95/65, Rx 75/55)
21 Pull-ups
50 Double Unders
10 Power Snatches
15 Chest to Bar pull-ups
50 Double Unders
10 Power Snatches
9 Bar MU
MU MODIFICATION
Banded Bar MU
Jumping Bar MU
work on a really high kip
ring rows
B: Metcon (No Measure)
Aerobic Skill Focus
16 Minute Recovery Row Ski or Bike
(On the 4:00, 8:00, 12:00 and 16:00]:
15-20 GHD wall ball Sit-ups
10 DB Front Rack step forward Lunges(R+50/35, Rx 40/25) (2 DBS)
01Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 3.1.2021
CHEST: Time cap 25min
5 x 10 Bench Press (Incline with 35/45# plate)
5 x 10 BB Close Grip Press
5 x 10 DB Pull Over (Use bench)
5 x 12 DBs (light) Flys (Use bench)
Rest: 30 seconds between sets
REST 2min (Rig set-up)
ARMS:
5 Sets (5 x 20) – Complete 5 sets before next movement
A. BB Rows from Rig (pronate grip)
B. BB Supinated Rows
C. BB Reverse Curls
Rest: 30 seconds between sets
SUPERSET – 5 Sets (if time permits)
A. 20 x Bench/Box Dips
B. 40 x Banded Tricep Ext (Blue/Red)
31Mar
HomeGrown AthletX - Functional Fitness
A: Deadlift
On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts
*Start Around ~60% 1RM & Build
B: Metcon (Time)
5 Rounds
15 Deadlifts (R+155/105, Rx125/85)
12 Box Jump Overs (R+24/20, Rx20/16″)
9 Front Squats
30Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 3.30.2021
Deadlift: 10-8-6-4-2
Then 3x5 at 80% of heavy 2 above (Time Cap 30min)
***NO TNG***
REST 3min
AMRAP 15
15 KB Russian Swings
15 KB Sumo Deadlift High Pull
15 KB Curtsy Lunge
15 KB Cyclist Squats
29Mar
HomeGrown AthletX - Functional Fitness
A: Overhead Squat
Every 1:30 x 5 Sets
5 Sets:
1 Tempo Overhead Squat (5 Seconds Down)
2 Overhead Squats
Set 1 – 50% of 1RM OHS
Set 2 – 55% of 1RM OHS
Set 3 – 60% of 1RM OHS
Set 4 – 65% of 1RM OHS
Set 5 – 70% of 1RM OHS
Record Set 5
B: Metcon (4 Rounds for reps)
AMRAP 3:
21 Overhead Squats (R+95/65, Rx 75/55)
21 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
Rest 3 Minutes
AMRAP 3:
18 Overhead Squats (R+115/75, Rx 95/65)
18 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
Rest 3 Minutes
AMRAP 3:
15 Overhead Squats (R+135/95, Rx 115/75)
15 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
Rest 3 Minutes
AMRAP 3:
12 Overhead Squats (R+155/105, Rx125/85)
12 Lateral Burpees Over Bar
Time Remaining: Max Calorie Row Ski Bike
28Mar