26Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHEST: Time cap 25min
5 x 8 Bench Press
5 x 12 DB Pull Over (Use bench)
5 x 15 DBs Close Press (Use bench)
Rest: 30 seconds between sets
REST 2min (Rig set-up)
ARMS:
5 Sets (5 x 20) – Complete 5 sets before next movement
A. BB Rows from Rig (pronate grip)
B. BB Reverse Curls
C. Bench Close Grip Push-Ups
Rest: 45-60 seconds between sets
SUPERSET – 5 Sets
A. 20 x Bench Dips
B. 40 x Banded Hammer Curls (Blue)
25Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for time)
On the 5:00 x 3 Sets:
12 Double DB bent over rows
14 Single DB Overhead Step Lunge (left arm) (R+50/35, Rx 40/25)
10 Double DB bent over rows
14 Single DB Overhead Step Lunge (right arm)
8 Double DB bent over rows
*rest remaining time
B: Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double-Unders
20/15 Cal Row/Ski or 14/11 Cals Bike
10 Front Squats (R+155/105, Rx125/85)
MODIFICATIONS
50 DU
100 singles
20/15 CALS ROW/SKI OR 14/11 CALS BIKE
100m Double DB Farmer’s Carry
24Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Midline: Time cap 12min
5 Rounds
20 Russian Twist
15 Hollow Rocks
20 Vups
1min Bicycle Crunches
B: Metcon (Time)
Time Cap: 30min
Pair of DB's
100 DB Deadlifts
80 DB Floor Press
60 DB Clean
40 DB Floor Press
20 DB Deadlifts
23Jan
HomeGrown AthletX - Functional Fitness
A. : 17.1 (Time)
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
RX Men 50# DB and 24-in. box
RX Women 35# DB and 20-in. box
SCALED Men 35# DB and 20-in. box, step-ups OK
SCALED Women 20# DB and 20-in. box, step-ups OK
RX MASTER 55-59 Men 35# DB and 24-in. box, step-ups OK
RX MASTER 55-59 Women 20# DB and 20-in. box, step-ups OK
RX MASTERS 60+ Men 35# DB and 24-in. box, step-ups OK
SCALED MASTERS 60+ Men 20# DB and 20-in. box, step-ups OK
TEEN BOYS RX 16-17 50# DB and 24-in. box
TEEN GIRLS RX 16-17 35# DB and 20-in. box
TEEN BOYS SCALED 16-17 35# DB and 20-in. box, step-ups OK
TEEN GIRLS SCALED 16-17 20# DB and 20-in. box, step-ups OK
Time cap: 20min
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