HomeGrown AthletX - Functional Fitness

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A1: Power Snatch (Technique)

On the 0:00: 1:30 x 5 Sets:

1 Power Snatch

3 Snatch Balances

Stimulus

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Sets 3+4+5 – 60-65% of 1RM Snatch

Technical work to prime for heavier hang squat snatches.

Please focus on two points… 1. Positioning and 2. Speed.

Following the power snatch, start with our feet in our "pulling" stance (around hip width).

As we drop into our squat during the snatch balance, find our "squatting" stance (around shoulder width).

The quality of this footwork is key, and the first focus point.

After we dial in the footwork, turn our attention towards the speed of the drop.

A2: Hang Snatch

On the 10:00…Hang Squat Snatch

On the Minute x 10:

1 Hang Squat Snatch

Stimulus

Set 1 – 56% of 1RM Snatch

Set 2 – 60% of 1RM Snatch

Set 3 – 64% of 1RM Snatch

Set 4 – 68% of 1RM Snatch

Set 5 – 72% of 1RM Snatch

Set 6 – 76% of 1RM Snatch

Set 7 – 80% of 1RM Snatch

Sets 8+9+10 – 80-90% of 1RM Snatch

B: Metcon (Time)

20/15 Cal Row/Ski, 14/11 Cal Bike, 10 Hang Squat Cleans (R+155/105, Rx125/85)

20/15 Cal Row/Ski, 14/11 Cal Bike, 9 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 8 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 7 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 6 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 5 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 4 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 3 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 2 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 1 Hang Squat Cleans

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A: Metcon (Time)

100 Burpees

every 3:00 run 250m Run, start on run

Time Cap – 15:00

B: Metcon (2 Rounds for reps)

On the 0:00…

AMRAP 10:

5 Deads, (R+ 315/205, Rx225/155)

14/10 Cal Row/Ski or 10/7 Cal Bike

30 push ups

On the 15:00…

AMRAP 10:

10 Deadlifts (R+205/145, Rx155/115)

14/10 Cal Row/Ski or 10/7 Cal Bike

15 HR Push ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ONE DUMBELL – NO PROBLEM
CHEST: 5 Sets

10 x Single Arm DB Floor or Bench Press

15 x Single Arm DB Pull Over (Use bench)

4 x DB Walk Over Push-ups (1set = DB+right+DB+left)

Rest: 30 seconds between sets

Shoulders: 5 Sets

10 x Half Kneeling Crush Grip DB Press

10 x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)

Rest: 30 seconds between sets

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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 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

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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

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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

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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)

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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

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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)

HomeGrown AthletX - Functional Fitness

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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.