21Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
5 Rounds: (Single DB)
10 DB Thrusters
14 KB Russian Swings
***Remaining time – AMRAP***
250M Run
10 Hindu Push-ups
B: Metcon (Time)
CAP 15min
For Time: Single DB
200 DU or 400 Singles
10/Arm DB Hang Clean
100 DU or 200 Singles
10/Arm DB Push Jerks
50 DU or 100 Singles
10/Arm DB Hang C&J
25 DU or 50 Singles
20Feb
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
5 Rounds For Time:
12 Front Squats @Bodyweight (Scale 75%BW)
15 KBS (Rx73/53, Rx53/35)
500 m Run
19Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1 min hold at the bottom of your sq
20 Double Dumbbell Bent Over Rows
30 Banded Good Mornings
A: Metcon (Time)
"Team Marston"
10 Rounds Each person
1 Deadlift (R+ 315/205, Rx225/155)
10 AbMat Sit-ups
15 Bar over Burpees
*Switch After Full Rounds. One Partner works and one rests
*30 Minute Time Cap
18Feb
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Alternating On the Minute x 10 (5 Rounds)
Minute 1: 50 Alt Shoulder Taps
Minute 2: 10 Step Alt Front Rack Lunge
*Build to Heavy
B: Metcon (Time)
5 Rounds For Time
21/15 Cal Row/Ski or 15/11 Bike
15 Box Jump Overs (R+24/20, Rx20/16″)
7 Squat Cleans (R+155/105, Rx125/85)
18Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Back – 5 x 10 (Complete all sets before moving to next movement)
5 x 10 x BB Bent Over Rows (Wide grip)
5 x 10 x BB Bent Over Rows (Normal grip)
5 x 30 x Seated Lat Pulls (Green Band)
Immediately to;
5 x 10 x DB Bent Over Rows
Medicine Ball: Not For Time
3 x A-B-C-D…..Z (All CAPS)
3 x 25 Abmat Situps (W/Med Ball)
3 x Circle Of Death (W/Med Ball) Rotate 15x clockwise, then 15x counter clockwise. Stay in a hollow rock position
17Feb
HomeGrown AthletX - Functional Fitness
A: Bench Press
5 DB Bench Press (try for 65% 1RM)
*bench or floor
B: Metcon (6 Rounds for time)
On the 5:00 x 6 Rounds
400m Run
21 Hand Release Push-ups
12 Kettlebell Swings (R+70/53, Rx 53/44)
*Make sure you get some rest to hit the next round just as hard