28Dec
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
On the 5:00 x 4 Rds
21/15 Cal Row/Ski or 15/11 Cal Bike
15 Sit-ups on wall ball
21/15 Cal Row/Ski or 15/11 Cal Bike
Your score is your slowest time
B1: Metcon (3 Rounds for reps)
On the 0:00…
AMRAP 3:00:
3 Power Cleans (R+135/95, Rx 115/75)
3 Front Squats
3 Push Jerks
--Rest 3:00
On the 6:00…
AMRAP 3:00:
3 Power Cleans (R+155/105, Rx125/85)
3 Front Squats
3 Push Jerks
--Rest 3:00
On the 12:00…
AMRAP 3:00:
3 Power Cleans (R+185/125, Rx155/105)
3 Front Squats
3 Push Jerks
--Rest 3:00
B2: Metcon (Weight)
On the 18:00…
5:00 to Build to a Heavy Complex:
1 Power Cleans
3 Front Squats
1 Split Jerk
26Dec
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time
Buy-in:
150 Double-Unders
Then, perform:
5 Rounds
12 Squat Cleans (R+135/95, Rx115/75)
24/18 Cals Row/SKi
12 Devil Presses (R+50/35, Rx40/25)
Cash-Out:
150 Double-Unders
23Dec
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
800m Run
21 Push up Knee Tuck
800m Run
21 Power Clean and Jerks (R+155/105, Rx125/85)
800m Run
21 Push up Knee Tuck
800m Run
B: Metcon (No Measure)
Midline
Tabata
V Ups and Russian Twists
Alternating between the two
22Dec
HomeGrown AthletX - Functional Fitness
A: Hang Snatch (Complex: 5 Sets)
1 Pausing High Hang Squat Snatch (pockets)
1 Pausing Hang Squat Snatch (right above knees)
1 High Hang Squat Snatch (pockets)
1 Hang Squat Snatch (right above knees)
*On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
25 Double-Unders (sub 50 single unders)
9 Wt Plate sit up (R+45/35, Rx 33/15)
25 Double-Unders
9 Hang Squat Snatches (R+95/65, Rx 75/55)
22Dec
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
12 DB’s of Xmas: On the first day of Xmas my KPY trainer gave to meeeee…….
1. DB Man Maker
2. DB Bent Over Rows
3. DB Upright Rows
4. DB Deficit Push-Ups
5. DB Floor Presses
6. DB Front Squats
7. DB Reverse Lunges
8. DB Curtsy Lunges
9. DB Toes 2 Dumbbells
10. DB Shoulder 2 Ovhd
11. DB Hammer Curls
12. DB Deadlifts
21Dec
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds Not For Time
7 Double DB Floor Press
14 Double DB Bent Over Row
28 Banded Pull-Aparts
B: Metcon (3 Rounds for reps)
3 Rounds x AMRAP 4
27/21 Cal Row/Ski or 18/15 Cal Bike
21 Power Cleans
15 Burpee Box Jumps (R+24/20, Rx20/16″)
Rest 3min after each round
Round 1 – (R+135/95, Rx 115/75)
Round 2 –(R+115/75, Rx 95/65)
Round 3 – (R+95/65, Rx 75/55)