10Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 40
Same weight for all movements (75/55)
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
5 Push Press
5 Back Squats
Rest 2min
80 Abmat Situps
70 Russian Twist
60 Plank Touches
50 Vups/Knee Ups
40 Bicycle Crunches
30 Ankle Touches
09Jan
HomeGrown AthletX - Functional Fitness
A.: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 Min
21 DB Box Step overs (R+24"/20", Rx20"/16") :: DB ( R+50/35, Rx40/25)
15 Ground to Overhead (R+115/75, Rx75/55 )
9 V-ups
08Jan
HomeGrown AthletX - Functional Fitness
A: Handstand Push-ups (Strict Handstand Push-up Conditioning off box )
100% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
60% of Max Strict Handstand Push-ups
80% of Max Strict Handstand Push-ups
100% of Max Strict Handstand Push-ups
Rest 1 Minute Between All Sets
we will do this again
MODIFICATION
One foot on box
Two feet on box
knees on box
DB strict press
B: Metcon (3 Rounds for reps)
AMRAP 4:
250m Run
20 Lateral Burpees Over DB
20 DB Renegade Row (R+50/35, Rx 40/25)
Rest 2 Minutes
AMRAP 4:
250m Run
16 Lateral Burpees Over DB
16 DB Renegade Row w/ push up
Rest 2 Minutes
AMRAP 4:
250m Run
12 Lateral Burpees Over DB
12 DB Man Maker
Man maker = Row R row L push up sq clean thruster
* try and finish at least one round of each
*250m =1 rep
07Jan
HomeGrown AthletX - Functional Fitness
A: Overhead Squat (Power Snatch + Overhead Squat)
On the Minute x 10:
2 Power Snatches
1 Overhead Squat
*build to a heavy for the day
B: Metcon (Time)
21-15-9
Power Snatches (R+75/55, Rx 65/45)
Overhead Squats
directly into...
70/50 Cal Row/Ski or 50/35 Cal Bike
directly into...
9-15-21:
Power Snatches
Overhead Squats
07Jan
HomeGrown AthletX - HGX-FIT
A: Deadlift (5x5)
Percentage is based on 1RM on 10/22/2020
5x5 at 80-85% of 1RM (Time cap 20min)
B: Metcon (No Measure)
GRIPPY!!!
50-40-30-20-10 reps of BB Reverse Curls (empty)
10-20-30-40-50 reps of KB Russian Swings (53/35)
Time remaining: CORE!
06Jan
HomeGrown AthletX - Functional Fitness
A: Thruster (Complex)
On the 2:00 x 6:
3 Power Cleans
1 Thruster
Set 1: 60% 1RM Clean
Set 2: 64% 1RM Clean
Set 3: 68% 1RM Clean
Set 4-6: 72-80% 1RM Clean
Note: Record heaviest thruster
B: Metcon (Time)
800 Meter Run
20 Power Snatches (R+115/75, Rx 95/65)
20 Pendlay rows
800 Meter Run
20 Clean & Jerks
20 Pendlay rows
800 Meter Run
20 Thrusters
20 Pendlay rows