26Sep
HomeGrown AthletX - Functional Fitness
A. : Metcon (4 Rounds for time)
4 Rounds for Time
10 Hang Squat Cleans (R+ 135/95, Rx 115/75)
20 Toes-to-Bars
30 Wall Ball Shots (R+20/14, Rx 16/12)
Rest 2 minutes
B.: Metcon (No Measure)
3 Rounds
15 Wall ball Sit-Ups
20 Wall ball Russian Twists
10 Right Side Plank Hip Raises
10 Left Side Plank Hip Raises
25Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
30 Seconds Each:
Spiderman Stretch
PVC Pass Through
Mountain Climbers
PVC Overhead Squats
Frog Hops
PVC Pass Through (More Narrow)
Slow Burpees
PVC Overhead Squats (More Narrow)
B: Metcon (Time)
20 Power Cleans (R+95/65, Rx 75/55)
20 Thrusters
20 Push Presses
20 Hang Power Snatches
20 Overhead Squats
20 Front Squats
On the Minute (Including 0:00): 3 Burpees R+5 Burpees
*Today’s workout includes 6 lightweight barbell movements and one bodyweight movement
*The goal of this barbell conditioning piece is to complete the 120 barbell reps for time
*However, 3 or 5 Burpees at the top of each minute will slow your progress
*After finishing the Burpees, you’ll pick up wherever you left off on the barbell
*We begin the workout with Burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…
*Stimulus: 12-18min
*25 Minute Time Cap
*Choose weight that you could do 20 reps unbroken
C.: Metcon (Weight)
Strength
3 Rounds
10 Romanian Deadlifts
10 Front Rack Forward Step Alt Lunges
*Build up in wt.
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