HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Every :75 x 8 Rounds

Power Snatch + OHS

Sets 1-2: 5+4 reps @ 65%

Set 3-4: 4+3 reps

Set 5-6: 3+2 reps

Set 7-8: 2+1 reps

% Based on 1RM Power Snatch

*Start at 65% and add weight each set. Looking for no misses

B: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
5 Bar Muscle-ups

8 Hang Power Snatch (R+125/85, Rx115/65)

16 Bar Facing Burpees

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

1: 15-20 Hollow rocks

2: 100 m Run

3: 10-15 Push ups (from knee if needed)

4: 15-20 Air Squats

B: Hang Power Clean (Barbell Conditioning Week 2/12)

Hang Power Clean

10:00 EMOM

Min 1-2: 10 Reps @ 55-60%

Min 3-4: 8 Reps @ 60-65%

Min 5-6: 6 Reps @ 65-70%

Min 7-8: 4 Reps @70-75%

Min 9-10: 2 Reps @75-85%

% are based off your 1RM Hang Power Clean

C: Metcon (Time)

200-150-100-50-25

Double Unders

1-2-3-4-5

Tire Flips

CAP: 18 Min

Push yourself and your boundaries.

HomeGrown AthletX - HGX-FIT

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A: Front Squat

Percentages on 1RM

5 Sets

Set 1 - 3: 8 reps at 60%

Set 4 - 5: 6 reps at 70%

Rest :90 seconds between sets

B: Shoulder Press (STRICT PRESS: 10-8-6-4-2)

Immediately into…..5 SETS

10 Seated DB Arnold Press

10 DB Sumo High Pull

12 DB Rear Flys

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

10 Good Mornings (empty bar)

10 Barbell Push Press (empty bar)

50ft walking Lunges

50ft Walking Leg kicks

Note 50ft=HGX Grown Strong wall to wall ball wall

B: Split Jerk (Week 2/12)

Pause Split Jerk + Split Jerk

(;02 Pause in dip position)

Sets 1-2 : 2+1 reps @ 65%

Set 3-4 : 2+1 reps @ 70%

Set 5: 1+1 reps @ 75%

Set 6: 1+1 reps @ 75-78%

- Rest 1ish minutes B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

For Time

5 Rounds

2 Rope Climbs

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) (25m down 25m Back)

20 Jump Split alt Lunges

Goal: 12-15min

18min time Cap

Use this workout to work on rope climb quality and technique. Focus on you descent and ways you can speed up transitions without using any extra pulls or energy on the way down.

D: Metcon (No Measure)

Accessories (If time permits)
3 Rounds

20 Banded Lat Pulldowns

10 Weighted Ring Rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 AMRAP (For Quality)

250 m Run

8 Deadlifts (empty bar)

12 Alt V-ups

10 front Squat

B: Squat Clean (Week 2/12)

(Halt Clean Below Knee + Clean)

Set 1-2 : 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Sets 4-5: 1+1 reps @ 75%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go, reset after hang halt clean

% are based off your 1rm Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
16 Calorie Row

10 Deadlifts (R+185/125, Rx155/105)

10 Box Jump Overs (R+24/20, Rx20/16″)

Machine Subs:

Ski: Same

Bike: 14/10 calorie

Run: 200m

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

12/9 Calorie Row/Ski or Bike 8/6

6 Burpees

12 Supermans

10 Air Squats

B: Back Squat

Sets 1-2 : 8 reps @ 65%

Sets 3-4: 8 reps @ 70%

Set 5: 8 reps @ 70-75%

- Rest 1ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

w/ 20/14# Vest

2 Rounds

400m Run

40/32 Calorie Row

250m Run

20/16 Calorie Row

Machine Subs:

Ski Same

Bike: 30/22, scale 15/11

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Every 2min x 6 Rounds)

Deadlift: Working sets between 65-85%

Every 2min x 6 Rounds

8 Deadlifts

8 Good Mornings

***BUILD EACH ROUND***

B: Metcon (No Measure)

AMRAP 4

5 Deadlift 185/125

4 Bar Facing Burpees

REST 2min

AMRAP 4

5 Deadlift 225/155

8 Pull-ups

REST 2min

AMRAP 4

5 Deadlift 255/185

12 Goblet Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

100m Jog

10 KB Russian Swings (light)

10 KB Goblet Squats

10 alt Cossack Squats

B: Snatch (Week 2/12)

(Halt Sq Snatch Below Knee + Sq Snatch)

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go,

reset after each snatches

% are based off your 1rm Snatch

C: Metcon (Time)

Row 2,000m/1,600m

Every 1:30 Complete:

8 double DB Thrusters (R+50/35, Rx 40/25)

Machine Subs:

Ski: Same

Bike: 100/84 cals

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 7.25.2021

***Pair of Dumbbells***

5 DB Front Squats (50/35)

5 DB Burpee Box Step Overs (24/20)

5 Toes To Bar

250M Run

10 DB Front Squats

10 DB Burpee Box Step Overs

10 TTB

250M Run

15 DB Front Squats

15 DB Burpee Box Step Overs

15 TTB

250M Run

20 DB Front Squats

20 DB Burpee Box Step Overs

20 TTB

250M Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM
Min 1: :45 Burpees

Min 2: :45 jump rope

Min 3: :45 Squats

PVC Snatch Warmup

10 Pass Throughs

10 Good morning

10 Snatch Grip Push Press

10 Power Snatch

B: Power Snatch (Barbell Conditioning)

2 Rounds

Set 1: 10reps

Set 2: 8reps

Set 3: 6reps

Set 4: 4 reps

Set 5: 2 reps

Rest No more than 1:00 Between sets

*Start at 55% and add 10# each set. Reset at 55% for the second set of 10 on down.

*Work on Touch and Go sets

% are based off your 1RM Power Snatch

C: Metcon (Time)

5 Rounds

10 Box Jumps (R+24/20, Rx20/16″)

16 Alt Dumbbell Snatch (R+50/35, Rx 40/25)

5 Ring Muscle-ups

Rest 1:00 B/T Rounds

Goal: 2:45-3:30/ Round

CAP: 25 min

The crux of this workout will be the RMU for most athlete so plan your workout around those. The dumbbell does not need to be unbroken but if gymnastics are your jam, today can be a good opportunity to touch and go to dumbbell to see how it effects your muscle-ups