17Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Midline
4 Rounds (25,15#)
15 Weighted AbMat Situps
30 AbMat Situps
B: Metcon (Time)
1000M Row
750M Row
500M Row
250M Row
After each row = 15 DB Thrusters
(50/35, 40/25)
16Jan
HomeGrown AthletX - Functional Fitness
A. : Metcon (3 Rounds for reps)
AMRAP 8 Min
5 Hang Squat Snatch (R+115/75, Rx75/55)
50 Double Unders
15 Lateral Burpees over Bar
Rest 2 minutes
AMRAP 8 Min
5 Hang Squat Snatch (R+125/85, Rx95/65)
50 Double Unders
15 Lateral Burpees over Bar
Rest 2 minutes
AMRAP 8 Min
5 Hang Squat Snatch (R+135/95, Rx115/75)
50 Double Unders
15 Lateral Burpees over Bar
15Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Barbell Cycling
OTM x 7:
Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk
Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks
Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks
Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks
Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks
Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks
Minute 7 – 1 Hang Squat Clean + 7 Push Jerks (R+135/95, Rx 115/75)
B: Metcon (Time)
B) For Time:
50 Wallballs Sq Jumps (R+20/14, Rx 16/12)
50 KB Swings (R+53/35, Rx44/26)
50 Wallballs Sq jumps (R+20/14, Rx 16/12)
*On the Minute – 5 Deadlifts (R+ 225/155, Rx 165/125)
Workout starts with the Deadlifts.
*R+ Wallball Sq jumps over Barbell
*20:00 Time Cap
14Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (10 Rounds for reps)
Burpee Cycling Benchmark
On the Minute x 10:
"X" Burpee Box Jump Overs (R+24/20, Rx20/16″)
*EMOM you choose a set number of reps and stick with it. Allow at least :20sec of rest so you don't fall off.
B: Metcon (Time)
15-12-9:
Strict Shoulder Press (R+95/65, Rx 75/55)
Barbell Rollouts
200 Double-Unders
12-9-6:
Strict Shoulder Press (R+115/75, Rx 95/65)
Barbell Rollouts
150 Double-Unders
9-6-3:
Strict Shoulder Press (R+125/85, Rx115/65)
Barbell Rollouts
100 Double-Unders
14Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 1.14.2021
Time cap 30min
ON/OFF DB WOD (50/35, 40/25)
50 DB Deadlifts
50 Box Jumps
50 DB Front Squats
50 Burpees
50 DB Renegade Rows
50 Walking Lunges
50 DB Thrusters
50 Air Squats
50 DB Shoulder Press
50 Abmat Situps
13Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Stamina Squats
On the Minute x 16 (8 Rounds):
Minute 1: 1 Front Squat
Minute 2: 2 Back Squats
*Barbell Loaded @ 60% 1RM Front Squat
B: Metcon (Time)
4 Rounds
30/24 Cal Row/Ski or 21/17 Cal Bike
30 Jump Split Lunges
30 Alt DB Power Snatches (R+50/35, Rx 40/25)