10Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Stamina Squats
On the Minute x 10 (5 Rounds):
Min 1 – 4 Front Squats
Min 2 – 8 Back Squats
*Barbell Loaded @ 60% 1RM Front Squat
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
20 Wallballs Sq Cleans (R+20/14, Rx 16/12)
20 Power Snatches (R+75/55, Rx 65/45)
20 Box Jumps (R+24/20, Rx20/16″)
20 Push Presses
400m Run
*try for 2+ Rounds
09Feb
HomeGrown AthletX - Functional Fitness
A: Overhead Squat
On the 2:00 x 5 Sets:
3 Overhead Squat
*Build up
B: Metcon (Time)
5 Rounds
30 Reverse Step Alt Lunges
30 Double Unders
15 Burpees
30 Double Unders
09Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHEST/BICEPS: 10 Rounds – Using a Bench
***Maximum 2 Sets of DB’s***Choose a weight to keep intensity!
***Heavier for Bench Press and Upright Rows
***Lighter for Bench Fly’s and Curls
8 x DBs Bench Fly’s (imagine a barrel on your chest and keep the arch throughout the movement – squeeze/contract at the top)
8 x DBs Bench Press
8 x DBs Close Grip Press
8 x Close Grip Incline Bench Push-ups (hand – triangle position on the bench)
8 x DBs Seated Hammer Curls (together)
8 x DBs Upright Rows (standing/together)
8 x DBs Bicep Curls (together)
Time remaining:
50 Abmat Situps
50 Vups
50 Russian Twist
08Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Alternating On the Minute x 12
Minute 1: Supermans
Minute 2: Weighted AbMat Sit-ups
*Pick a Number of reps and be consistent each minute
B: Metcon (3 Rounds for reps)
AMRAP 5:
7 Rounds of "The Chief" (R+115/75, Rx 95/65)
Max Calorie Row Ski or Bike
Rest 5 Minutes
AMRAP 5:
6 Rounds of "The Chief" (R+135/95, Rx 115/75)
Max Calorie Row Ski or Bike
Rest 5 Minutes
AMRAP 5:
5 Rounds of "The Chief" (R+155/105, Rx125/85)
Max Calorie Row Ski or Bike
*1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats
* With the long 5min rest this means GO HARD!
07Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 21
Devil Press (40/30)
***Every 3:00 250m Run***
Beginning at 0:00
Immediatly into...
500m WALK - cool down
CORE: EMOM 10
Abmat Situps
Vups
Russian Twist
Ankle Touches
Bicycle Crunches
Flutter Kicks
Scissor Kicks
Plank
Side Plank (Right)
Side Plank (Left)
06Feb
HomeGrown AthletX - Functional Fitness
A. : Metcon (4 Rounds for time)
4 Rounds for Time
20 Double DB Thrusters (R+50/Rx35)
25 Burpees
30 Alternating DB Snatches
Rest 1 minute between rounds