HomeGrown AthletX - Functional Fitness

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A: Clean Pull (Complex)

5 Sets:

1 Clean Deadlift

1 Clean Pulls

1 Clean High Pulls

1 Power Clean

B: Metcon (5 Rounds for time)

On the 5:00 x 5 Rounds:

16/13 Row or Ski or 12/9 Cal Bike

400m Run

12 Toes-to-Bar

*Record all five rounds

MODIFICATIONS:

CALS

Decrease cals

200m Run

TOES TO BAR

Decrease Reps

Toes as high as possible

Knees to Elbows/Chest

Hanging Knee Raises

Kip Swings

Weighted Abmat Sit-ups

RUN

Decrease Distance

HomeGrown AthletX - HGX-FIT

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A: Back Squat (1 REP )

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4/2)

BUILD TO A NEW 1 Rep

B: Metcon (No Measure)

BACK
4x10 Pendlay Rows (flat back/tabletop)

4x10 Bent Over Rows (wide grip at 45 degrees)

4x10 DB’s Bent Over Rows (together)

4x10 Banded T-Bar Rows (Green Band)

HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk

EMOM 10:00

1 Clean & Jerk

Minutes 1-5 (Warm-Ups)

Minutes 6-10 (Work Sets)

Athletes can start with an empty barbell or a light load.

The goal is to build across the EMOM.

1:00 goes by fast, so be sure to have your weights set up close by but out of the way

REST 3 MIN.

B: Metcon (Time)

50 Clean and Jerks (R+135/95, Rx 115/75)

[Every minute, starting at 0:00 perform: 20 Double-Unders](Sub 40 singles)

Score = Total time to complete all 50 Clean and Jerks

25min time cap

MOVEMENT MODIFICATIONS:

CLEAN & JERKS

Decrease Load/Reps

Hang Cleans (if cannot pull from the ground)

Double Dumbbell Clean & Jerks (or single)

Double Dumbbell Hang Clean and Jerks (or single)

DOUBLE UNDERS

20 Line Hops

40 Single Unders

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Single Leg Barbell Good Mornings (each leg)

:30 Russian Twist

:30 Hollow Hold

Rest as needed between sets.

B: Metcon (Time)

3 Rounds:

15 Power Cleans (R+115/75, Rx 95/65)

12 Thrusters

9 Bar-Facing Burpees

18min time cap

WORKOUT MODIFICATIONS

POWER CLEANS

Decrease Load/Reps

From the Hang

Single Dumbbell Clean

Wall Balls

THRUSTER

Decrease Load/Reps

Single Dumbbell

Front Squat/Push Press

BAR-FACING BURPEES

Decrease Reps

Step Up/Over

"No-push-up" Burpees

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Find 1RM)

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

TEST 1RM !!!

Immediately…

4 Sets

8 DB Pullover (Heavy)

Max effort crush grip floor press (use heavy DB)

B: Shoulder Press

10-8-6-4-2

Military Press (front rack position)

Military Press (behind the neck)

Immediately into…

4 ROUNDS

15 Seated DB front/side/front delt raises

15 BB upright rows

***Record 2rep for Military Press***

1. Front rack position

2. Behind the neck

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week#6)

Each set is to be completed "On the 2:00"

Last wave (wave #3) on the 3:00 min

Wave #1

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
Buy-In: 1 mile Run

WORKOUT MODIFICATIONS

RUN

Decrease Distance

100/70 Calorie Bike

BOX JUMP OVERS

Decrease Height

Decrease Reps

Step up to Box

POWER SNATCH

Decrease Reps/Load

From the Hang

Single Dumbbell Power Snatch

OVERHEAD SQUAT

Decrease Load

Decrease Reps

Define Range of Motion (Squat to a Target)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 ROUNDS

10 DB FLOOR PRESS (50/35, 40/25)

200M RUN

60 SINGLE UNDERS

INTO…

3 ROUNDS

10 DEADLIFTS (185/155, 155/125)

200M RUN

60 SINGLE UNDERS

INTO…

3 ROUNDS

10 FRONT SQUATS (115/95, 95/75)

200M RUN

60 SINGLE UNDERS

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

Teams of 2:

For Time:

800m Run (together)

Then...

10 Rounds

15/12 calorie Row/Ski or Bike 11/7

10 Ground to overhead (Rx115/75, Rx 95/65)

10 Burpees over the bar

*Switch after every round.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Single Leg Dumbbell RDL (each leg)

15 Barbell Roll-Outs

B: Metcon (Time)

3 Rounds For Time
500m Run

24 Toes to Bar

12 Jerks (R+175/115, Rx135/95)

MODIFICATIONS

RUN

36/24 Cal Bike

TOES TO BAR

Decrease Reps

Toes as high as possible

Knees to Elbows/Chest

Hanging Knee Raises

Kip Swings

24 V- ups

24 Weighted AbMat Sit-ups

JERKS

Decrease Load/Reps

Single Dumbbell Jerk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
50 Double Unders

300/250m Row or Ski or 15/10 Cal Bike

10 Hang Squat Cleans (R+115/75, Rx 95/65)

MODIFICATIONS

DOUBLE UNDER

Reduce Reps

100 Single Unders

50 Line hops

ROW SKI BIKE

Decrease Distance

HANG SQUAT CLEAN

Decrease Load/Reps

Hang Power Clean

Single Dumbbell Hang Squat Clean

PVC Hang Power Clean + Front Squat