23Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Midline
10-8-6-4-2:
Inchworms
Hamstring Walk Outs
*15 GHD Wallball Sit-Ups after each set
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
12 Box Jump Overs (R+24/20, Rx20/16″)
12 Deadlifts (R+155/105, Rx125/85)
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Hand Release Push-ups
6 Push Jerks
23Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
10 ROUNDS – Time CAP 20min
5 Bench Press (155/125)
10 Deadlifts (225/155)
REST 3min
10 ROUNDS – Time CAP 20min
5 Close Grip Bench Press (Moderate/Heavy)
5 DB/BB Skull Crushers (Moderate/Heavy)
5 DB Pullovers (Heavy)
Remaining time:
GHD
Vups
22Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Stamina Squats
On the Minute x 8 (4 Rounds):
Min 1 – 5 Front Squats
Min 2 – 10 Back Squats
*Barbell Loaded @ 60% 1RM Front Squat
*The wt stays the same across all sets
B: Metcon (Time)
1000m Run
100 Double Unders
800m Run
100 Double Unders
1000m Run
*30min time cap
21Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
5 Rounds: (Single DB)
10 DB Thrusters
14 KB Russian Swings
***Remaining time – AMRAP***
250M Run
10 Hindu Push-ups
B: Metcon (Time)
CAP 15min
For Time: Single DB
200 DU or 400 Singles
10/Arm DB Hang Clean
100 DU or 200 Singles
10/Arm DB Push Jerks
50 DU or 100 Singles
10/Arm DB Hang C&J
25 DU or 50 Singles
20Feb
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
5 Rounds For Time:
12 Front Squats @Bodyweight (Scale 75%BW)
15 KBS (Rx73/53, Rx53/35)
500 m Run
19Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 min hold at the bottom of your sq
20 Double Dumbbell Bent Over Rows
30 Banded Good Mornings
A: Metcon (Time)
"Team Marston"
10 Rounds Each person
1 Deadlift (R+ 315/205, Rx225/155)
10 AbMat Sit-ups
15 Bar over Burpees
*Switch After Full Rounds. One Partner works and one rests
*30 Minute Time Cap