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)
19Dec
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
"HGX 12 DAYS OF CHRISTMAS"
For Time:
1 Deadlift (R+135/95, Rx 115/75)
2 Thrusters
3 Push Presses
4 Squat Cleans
5 Power Snatches
6 Overhead Squats
7 Kettlebell Swings (R+53/35, Rx 44/26)
8 V-ups
9 Box Jumps (R+24/20, Rx20/16)
10 Push ups
11 Burpees
12 DB Overhead Forward Lunges (Rx50/35, Rx40/25)(One DB OH, One DB Front Rack)
Start with 1 Deadlift. Then do 2 Thrusters and 1 DL. Then 3 Push Presses, 2 Thrusters, and 1 DL. Continue this way until the final found of 12 Overhead Forward Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 DL.
*Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.
18Dec
HomeGrown AthletX - Functional Fitness
A: Gymnastics
3 Rounds
AMRAP 2:
50 Double-Unders
Max Pushups in Time Remaining
… Directly into:
AMRAP 2:
50 Double-Unders
Max box dips
*Rest 1:00 between rounds.
B: Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
29/21 Cal Row/Ski or 20/15 Cal Bike
10 Lateral Barbell Burpees
5 Power Snatches (R+135/95, Rx 115/75)
In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window
Record your times for each round
New rounds begin on the (0:00-4:00-8:00-12:00-16:00)
To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete
LATERAL BARBELL BURPEES
You can jump or step up off the floor
Jump over the bar with 2 feet for "R+ and RX"
There is no need to reach full extension on the jump over the bar
MODIFICATIONS
Row ski or bike Cals
200m Weighted Run