24Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds 1min each
Row Bike or Ski
DU/Single Unders
Glute Bridges
B: Metcon (Weight)
3 Rounds
100m Double DB Farmer's Carry
50m Single Arm OH Carry (Left)
50m Single Arm OH Carry (Right)
40 Weighted AbMat Sit-Ups
*15min time cap
*you pick the wt
C: Metcon (Time)
On the 4:00 x 8 Rounds:
20/15 Cal Row/Ski or 12/9 Cal Bike
250m Run
*Rounds begin on the 0-4-8-12-16-20-24-28
*You’ll complete the 2 stations for time and rest with whatever time remains in the 4-minute window
*Rounds are designed to take around 2 minutes, giving us a rough 1:1 work to rest ratio
*With a good amount of rest built in, the goal is to move with a sense of urgency during each round.
*Record your time for each interval, as your final score will be the slowest of the 8 rounds
*Home Cal Sub 40 step ups
24Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
6 Sets
AMRAP 3
10 DBL DB Push Press (50/35, 40/25)
10 DBL DB Front Squats
10 Burpees over DBs
Max Vups/Knee ups
Rest 2min
B: Metcon (No Measure)
AMRAP 12
20 Sumo Deadlifts (95,75, 75/55)
10 Stiff Leg Deadlifts
10 BB Front Rack Lunges
10 BB Curtsy Lunges
23Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
With Wallball :
1min Jumping Jacks
30sec Squats w/ Ball
1min Push-up to Down Dog
30sec Ball Deadlifts
1min Samson Stretch (:30L/:3-R)
30sec Ball Ground to Overheads
B: Hang Snatch
Technique 1 – High Hang Squat Snatch (pockets)
From Minutes 0:00 – 4:00:
*Build to a Moderate wt.
Technique 2 –Hang Squat Snatch (knees)
From Minutes 4:00 – 8:00:
*Build to a Moderate wt.
Technique3C – Low-Hang Squat Snatch (below knees, but not floor)
From Minutes 8:00 – 12:00:
*Build to a Moderate wt.
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 18:
50 DU (Sub 100 single unders)
40 DB Alt Snatches
30 Deadlifts (R+ 225/155, Rx 165/125)
20 Double DB Push Presses (R+50/35, Rx 40/25)
10 pull ups
*Stimulus: 1-1.5+ Rounds
*Home pull up =DB Renegade Rows
22Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Easy Run
2 Rounds:
With Light Dumbbells:
30sec Pausing Goblet Squats
30sec Lateral Hops Over DB
30sec Double DB Renegade Rows
30sec Single DB Warrior Squats
B: Metcon (Time)
800m Run
21 DB Squat Cleans (R+50/35, Rx 40/25)
400m Run
40 DB Bent over rows
400m Run
21 DB Squat Cleans
800m Run
*Stimulus: 18-28min
C: Metcon (AMRAP - Reps)
Meters and Max unbroken Push ups:
300m Row or Ski
Max Unbroken Push ups
200m Row or Ski
Max Unbroken Push ups
100m Row or Ski
Max Unbroken Push ups
*No Rest Between Rounds
22Sep
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
Warmup: 2rds
10 x Shoulder/Chest rotation with small plates (Each Arm)
10 x Banded pull aparts
10 x Push-ups
B: Metcon (No Measure)
PART A) Chest
100 Reps Floor Press: DB’s 70/55, 60/45#
When you break, complete the following;
10 IRON CROSS plate – Tempo 3:1 (Start overhead, slowly lower to parallel to floor. ELBOWS locked out), keep midline engaged
Immediately to the following;
50 x Diamond Push-ups
TIME CAP 30min
"IF" you finish under the time cap: Max effort ABMAT Situps
Rest: 3min
PART B) Shoulders
AMRAP 15
50m Farmers Carry, Go 25m down, then come back (DB’s 60/45, 50/35)
25m Single Arm DB OH carry (Right side)
25m Single Arm DB OH carry (Left side)
50 x Shoulder Taps
21Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
3 Rounds
10 Squats
10 up dog down dog
10 Supermans
B: Hang Clean
On the Minute x 4:
Clean Pull + Hang Squat Clean + Front Squat
Rest 1 min
On the Minute x 8:
Build to a Heavy Single Hang Squat Clean
C: Metcon (AMRAP - Rounds and Reps)
Teams of 2
AMRAP 20:
500m Run
70 Sq Jump Wall Ball (R+20/14, Rx 16/12)
50 Kettlebell Swings (R+70/53, Rx 53/44)
30 Burpee Box Jumps (R+24/20, Rx20/16″)
*Both partners Run at the same time
*Each partner must complete their 500m Run before the team starts Sq Jump Wall Balls
*with all other movements only person works at a time. *Break up reps however you want
*NO SHARING EQUIPMENT
*Home Sub cut reps in half