HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jog or machine of choice

:30/ Side Samson Stretch

10 Air Squats

6 Empty Barbell Muscle Snatch

B: Hang Snatch (Halt Snatch Below Knee)

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 70%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 75%

Set 5: 3 reps @ 75+%

Set 6: 3 reps @ 80+%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1RM Hang Snatch but today's Sq Snatch are from the floor with the pause below the knee

C: Metcon (5 Rounds for reps)

20:00 EMOM (5 Rounds)
Min 1: 3-5 Bar Muscle-ups

Min 2: 18/14 Cal Row/Ski or 14/10 Bike

Min 3: 60 Double Unders (Sub 120 singles)

Min 4: 5 Deadlifts (R+ 275/185, Rx 225/155)

Machine Subs:

Run: 200m

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 10

CORE

B: Metcon (No Measure)

AMRAP 30

Buy-In 500M Run

10 DB Floor Press (50/35)

20 DB RDL

30 Abmat Situps

40 Air Squats

50 DU or 100 Singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

100 m Run

12 KB Swings (Russian)

15 Squat Jumps

15 Barbell good mornigs

B: Deadlift

12-9-6-3-6-9-12 Reps

*start at 55-60% for your first set of 12 and add weight by feel. Your second set of reps should be heavier than the first.

Work om Unbroken sets

% are based off your 1RM Deadlift

C: Metcon (Time)

3 Rounds

400m Run

100m Double DB Farmers Carry (R+50/35, Rx40/25)

50m Sled Push (R+&Rx Men Four 45/ Women Two 45 Plates)

12 Double DB Box Step Overs (R+24/20, Rx20/16")

Goal: 14:00-16:00

Cap: 20 min

Try your best to find a place in this workout to relax your grip. There will be a lot of interference so you will need to find a chance to clear that lactic acid buildup.

HomeGrown AthletX - Functional Fitness

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A: Metcon (4 Rounds for weight)

Barbell Conditioning (Week 4/12)
For Time:

Power Clean & Jerk

*Record weights for each round

*Reps can be either touch and go or singles. Athlete choice. You can also do a mixture of both

% is based off your 1RM power clean and jerk

B: Metcon (Time)

3 Rounds

50ft Single Arm Overhead Walking DB Lunge (Left Arm) (R+50/35, Rx40/25)

10 Sandbag Clean over shoulder (R+150/100, Rx100/70)

50ft SA Overhead Walking DB Lunge (Right Arm)

15 Double DB Front Squats

--

Rest 1:30 B/T Rounds

Goal: 6 min per round

Cap: 25 min

Keep all movements unbroken and find a smooth pace on the sandbag cleans where you can try and actively recovery heart rate.

HomeGrown AthletX - HGX-FIT

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A: Front Squat

5 Sets

Set 1 - 2: 6 reps at 70%

Set 3 - 4: 6 reps at 75%

Set 5: 6 reps at 80%

Rest :90 seconds between sets

B: Metcon (No Measure)

BACK/ARMS:

4 SETS

10 Pendlay Rows

10 Yates Rows

10 DB Pull Overs

15 Banded Lat Pull Downs

Immediately Into….

4 SETS

10 BB Reverse Curls

10 DB Hammer Curls

10 Plate Bicep Curls – Straight into 10 Plate Tricep Ext (Behind Head)

10 Chin Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

12 Seated Single Arm Banded Lat Pull-downs (L Arm)

12 Seated Single Arm Banded Lat Pull-downs (R Arm)

20 Banded Pull-aparts

12 Scapular Pull-ups

B: Push Press ((Week 4/12))

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 70%

Set 4: 5 reps @ 75%

Set 5: 5 reps @ 75%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Push Press

C: Metcon (Time)

40 Wall ball (R+20/14,Rx 16/12)

4 Rope Climbs

50ft Handstand Walk (R+ 50ft/Rx25ft)

30 Wall ball

3 Rope Climbs

50ft Handstand Walk

20 Wall ball

2 Rope Climbs

25ft Handstand Walk

10 Wall ball

1 Rope Climbs

25ft Handstand Walk

Goal: 15:30 - 17:00

Cap: 20 min

This will be a very high skilled workout with heavy wb volume. Break up your sets early and often and pushed to stay in unbroken segments on the handstand walks. This is a great workout to test all the work you have put into your rope climbing technique so go for it and be efficient on the ascent and descent to save you for the rest of the movements.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

:30 Wall Sit

10 Front Sq (empty bar)

10 Muscle cleans (empty bar)

B: Squat Clean (Week 4/12)

(Halt Squat Clean Below knee)

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 65%

Set 3: 3 reps @ 70%

Set 4: 3 reps @ 70%

Set 5: 3 reps @ 70%

Set 6: 3 reps @ 75%

% are based off your 1RM Hang Clean

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

15 Push-ups

8 Power Snatch (R+135/95, Rx115/75)

70 Double Unders

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Machine of Choice

10 Air Squats

10 Jumping Alt Lunges

10 Strict Press

B: Back Squat (Pause Back Squat (Week 4/12))

Pause Back Squat + Back Squat

(:02 Pause in Bottom)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1 ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

3 Rounds

20/16 Cal Row or Ski or 16/12 Cal Bike

400m Run (R+20/14 Vest)

20 Burpees to 6" Target

Rest 1:00 B/T Rounds

Goal: 4:30 / Round

Cap: 25 min

Work on your monostructural pacing on this piece. The burpees will be the focus of the work so make sure you are holding sustainable rowing and running paces to get yourself the best chance to stay consistent on round times.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

100m Jog

10 Inch Worm + Push-up

5/ Leg Cossack Squat with DB/KB (light)

PVC Warm-up:

10 Snatch Grip Press

10 Snatch Grip Push Press

10 Overhead Squats

B: Squat Snatch (Week 4/12)

(Halt Sq Snatch below knee)

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 65%

Set 3: 3 reps @ 70%

Set 4: 3 reps @ 70%

Set 5: 3 reps @ 70%

Set 6: 3 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Hang Snatch

C: Metcon (Time)

2 Rounds

24 Toes to bar

21 KB Swings (R+70/53, Rx 53/44)

24 Toes to bar

15 KB Swings

24 Toes to bar

21 KB Swings

Goal: 6-7:30 / Round

CAP: 18 min

Work to stay unbroken as long as possible or keeping it to as few as sets as possible. This will be grippy.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 8.8.2021

3 ROUNDS

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

10 DB RDL

200M RUN

50 SINGLE UNDERS

INTO…

3 ROUNDS

10 DB THRUSTERS

10 DB BOX STEP OVERS

200M RUN

50 SINGLE UNDERS

INTO…

3 ROUNDS

10 DB PUSH JERKS

10 DB DEFICIT PUSH-UPS

200M RUN

50 SINGLE UNDERS

CORE:

:40 ON/ :20 OFF

HOLLOW ROCK

RUSSIAN TWIST

VUPS