14Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
HAPPY VALENTINE’S DAY – PARTNER WOD
PART A)
2000M Row (Partner 2 Jumps Rope)
***switch every 500M***
***For each jump rope break = partners perform 14 BURPEES
Time Cap: 15min
B: Metcon (No Measure)
AMRAP (with a partner) in 20min
From 0:00-5:00
Max Hand Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls (53/35)
(alternate between movements, switch as desired)
REST 1min
From 6:00-10:00
Max "Synchronized Air Squats (with empty BB) placed on shoulder and face opposite directions.
REST 1min
From 11:00-13:00
Partner A Max Row – Calories
Partner B 400m Run
From 13:00-15:00
Partner B Max Row – Calories
Partner A 400m Run
REST 1min
Finally, from 16:00-20:00
Max Inverted Vups from the ROWER (partner performs alt single leg Vups) switch as needed!!!
14Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HAPPY VALENTINE’S DAY – PARTNER WOD
PART A)
2000M Row (Partner 2 Jumps Rope)
***switch every 500M***
***For each jump rope break = partners perform 14 BURPEES
Time Cap: 15min
B: Metcon (No Measure)
AMRAP (with a partner) in 20min
From 0:00-5:00
Max Hand Release Push-Ups
Max Kettlebell Sumo Deadlift High-Pulls (53/35)
(alternate between movements, switch as desired)
REST 1min
From 6:00-10:00
Max "Synchronized Air Squats (with empty BB) placed on shoulder and face opposite directions.
REST 1min
From 11:00-13:00
Partner A Max Row – Calories
Partner B 400m Run
From 13:00-15:00
Partner B Max Row – Calories
Partner A 400m Run
REST 1min
Finally, from 16:00-20:00
Max Inverted Vups from the ROWER (partner performs alt single leg Vups) switch as needed!!!
13Feb
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
Warm-up:
10 Inchworms
15 Push-up
10 Warrior Squat
20 Jump Squats
30 Mountain Climbers
500m Row/Run
B.: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-in: 50 Double-unders
15 T2B
15 Power Clean (R+115/75, Rx 95/65)
Rest 2 min
AMRAP 5:
Buy-in: 50 Double-unders
10 T2B
10 Power Clean (R+135/95, Rx 115/75)
Rest 2 min
AMRAP 5 :
Buy-in: 50 Double-unders
5 T2B
5 Power Clean (R+175/115, Rx135/95)
12Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (4 Rounds for weight)
Olympic Lifting
On the Minute x 8:
3 Squat Snatches
Rest 1 Minutes
On the Minute x 8:
2 Squat Clean and Jerks
Squat Snatch Percentages:
Sets 1-4: 63% 1RM
Sets 5-8: 68% 1RM
Squat Clean and Jerk Percentages:
Sets 1-4: 68% 1RM
Sets 5-8: 73% 1RM
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20 mim
400m Run
1 Round of "DB Barbara"
1 Round of "DB Barbara"
20 DB Bent Over Rows
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
11Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
9 Barbell Good Mornings
12 Weighted Glute Bridges
15 V-ups
B: Metcon (Time)
2,000/1,600 Meter Row/Ski
*On The Minute: 5 Deadlifts (R+185/125, Rx155/105)
*Start with DL
11Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back (part A) – 5 x 10 (Complete all sets before moving to next movement)
5 x 10 x BB Bent Over Rows (Wide grip)
5 x 10 x BB "Yates" Rows (Supinated grip)
5 x 10 x Strict Pull-ups
Immediately to the following;
Back (part B) – Rest :15-:20s after each set
3 x 12 x DB Bent Over Rows
3 x 12 x DB Gorilla Rows
KABATA STYLE: 45s on / 15s off (16min), Empty BB
• Supine Rows (from the J-hook)
• BB Reverse Curls
• BB Behind The Neck Shoulder Press
• Diamond Push-ups