28Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Time Cap 8min
4 RFT
20 Box Jump Overs (24/20, 20/16")
10 DB Alt Snatch (50/35, 40/25)
5 DB OVHD Squat
B: Metcon (AMRAP - Rounds and Reps)
20min
400M Run
15 DB/KB Russian Swings (pair)
Max UNBROKEN DB/KB Push Press
Choose weight
C: Metcon (No Measure)
Burner (Time Cap 10min)
5 RFT
20 Air Squats
20 Alt Lunges
20 Alt Split Jump Lunges
10 Squats Jumps
27Feb
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time
50/42 calorie Row/Ski or Bike 41/36
Then:
10-9-8-7-6-5-4-3-2-1 Reps of:
Squat Cleans (R+135/95, Rx 115/75)
Strict Pull-ups
Then:
50/42 calorie Row/Ski or Bike 41/36
26Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (6 Rounds for weight)
Barbell Complex
On the 1:30 x 6 Sets:
3 Front Squats
3 Push Press
*build to a heavy complex
B: Metcon (Time)
5 Rounds
400m Run
10 Thrusters (R+115/75, Rx 95/65
25Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
Stamina Conditioning
AMRAP 8:
3-6-9-12-15-18-21-24-27-30:
Unbroken Wallballs
*Your Choice Weight
*These are full Sqauts and hit target
*5 Burpee Penalty
B: Metcon (Time)
10 Rounds For Time [25 Minute Cap]
10 Single DB Box Step ups (R+24/20, Rx20/16″) (R+50/35, Rx 40/25)
8 T2B
10 DB Renegade Rows
25Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back: 8 Rounds
10 x Bent Over Row (wide grip)
10 x Pendlay Rows
10 x DB Bent Over Reverse Fly (Moderate-Heavy)
5 Strict Pull-ups (scale, Supine grip)
REST 3min
EMOM 10 (Off the RIG)
Min1 – Max effort BB Row (pronate grip)
Min2 – Max effort BB Supine Row
24Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Single DB Warm-up
3 Rounds 10 reps each
Single DB Deadlift (Between Legs)
Single DB Russian Swings
Single DB Strict Press (hold both heads of the DB)
B: Metcon (4 Rounds for time)
On the 5:00 x 4 Rounds
20 Alternating DB Snatches (R+50/35, Rx 40/25)
40 Air Squats
29/21 Cal Row/Ski or 20/15 Cal Bike