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
18Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Single Dumbbell Warm-up
30 Seconds Each Side With Light Weight:
Single Arm Deadlifts
Single Arm Russian Swings
Single Arm Strict Press
Single Arm Hang Power Snatches
B: Metcon (No Measure)
3 Rounds
9 DB Bulgarian Split Squats (Left)
9 DB Bulgarian Split Squats (Right)
*Max Unbroken box Dips.
*To make it harder put your feet on a box too or even a wt in your lap.
*Rest as Needed Between Sets
C: Metcon (Calories)
TEAMS OF 2
AMRAP 30:
Partner 1: Max Calorie on Any Machine
Partner 2: 6 Single Arm Devil’s Press (R+50/35, Rx 40/25) and rest on time remaining
*Switch movements Every Minute
*Score is total cals together
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)