22Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Strict Handstand Pushup off box Conditioning
*Repeat from 2 week ago, increasing by 10% on each set.
For Time:
110% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
70% of Max Strict HSPU
Rest 1:00
90% of Max Strict HSPU
Rest 1:00
110% of Max Strict HSPU
B: Power Clean
Build to a Heavy Set of 3 touch and go
C: Metcon (Time)
5 Rounds
10 Power Cleans (R+135/95, Rx 115/75)
10 Bar over Burpees
*Stimulus 6-10mins
21Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Stamina Squats
On the Minute x 14 (7 Rounds):
Min 1 – 2 Front Squats
Min 2 – 4 Back Squats
*Barbell Loaded @ 60% 1RM Front Squat
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 21
25/21 Cal row/ski or 18/15 Cal Bike
15 Wallball sq jumps over DB (R+20/14, Rx 16/12)
12 DB Snatches (R+50/35, Rx 40/25)
9 Leg lifts over DB
*on the wallball sq jumps you need to sq to full depth and jump.
*on the leg lifts your hands need to be in front of your butt and legs straight
21Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Mobility WOD
A. Warmup/Primer 10min EMOM
5 DB Single Arm Push Press
5 DB Single Arm Overhead Squat
B. WOD: 4 rounds
DB’s Farmers Carry around facility
10 DB Single Arm Devil Press
10 DB Single Arm Overhead Squats
30 Plank Shoulder Taps
20Jan
HomeGrown AthletX - Functional Fitness
A: Clean and Jerk (Complex)
On the 2:00 x 3 Sets:
5 Deadlifts
3 Hang Power Cleans
1 Jerk
On the 1:30 x 3 Sets:
3 Deadlift
2 Hang Power Clean
1 Jerk
On the Minute x 3
1 Deadlift
1 Hang Power Clean
1 Jerk
*build in wt.
Note: Record heaviest complex
B: Metcon (4 Rounds for time)
On the 4:00 x 5 Rounds:
400 Meter Run
1 Round of "DT"
1 Round of "DT"
12 Deadlifts (Rx155/105, Scaled 125/85)
9 Hang Power Cleans
6 Push Jerks
19Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
9-6-3-6-9:
Burpee Box Jump Overs (R+30/24,Rx24/20″)
HSPU off box
B: Metcon (Time)
1 Mile Run
150 Double Unders
10 Rounds of
5 Push ups
10 ab mat sit ups
15 Air Squats
*use poker chips if needed
19Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 Rounds WITHOUT BREAKING (Do not drop the DB – You can rest on your body or hold in hands ONLY)
30 Bicep Curls
30 Strict Press
30 Lateral Delt Raises
30 Hammer Curls
30 Upright Rows
30 Push Press
30 Bicep Curls
90s REST
***You can change weight between rounds, but the change should be heavier…therefore, start light!
***Once you start – No returning home until all movements are completed. You cannot drop or place the DB on any surface during your set. You can stop and rest/hold DBs in your hand/hip/thigh
Time remaining: CORE
GHD
Vups
Abmat Situps