HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Barbell Conditioning
Squat Cleans (unbroken)

12 Reps (R+ 115/75, Rx 95/65)

9 Reps (R+135/95, Rx 115/75)

6 Reps (R+155/105, Rx 135/95)

3 Reps R+ 185/125, Rx 155/105)

B: Metcon (5 Rounds for time)

5 Rounds
500 m Run

20 Double DB Front Squats (R+50/35, Rx40/25)

Rest :60 sec B/T Rounds

Goal: Sub 3:00 Per Sets

:60 rest will go quickly so keep this in mind when pacing your run. The squats should be unbroken .

30min time cap

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A: Push Press (Week 10/12)

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 3 reps @ 87+%

Set 5: 3 reps @ 87+%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Push Press

Use these sets to work up to a heavy 3Rm for the day. Do not need to be a PR

B: Metcon (4 Rounds for reps)

4 Rounds x 3:00 AMRAP
200m Run

10 Strict Handstand Push-ups

- Max Sandbag Cleans over shoulder (R+150/100, Rx100/75)

Rest 2:00 b/t amraps

Goal: 5+ Reps

The Handstand Push-ups should stay unbroken as long as possible and you should have :45+ each round for the sandbag cleans

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A: Front Squat (4x6)

Set 1: 6 Reps @ 65%

Set 2: 6 Reps @ 70%

Set 3: 6 Reps @ 80%

Set 4: 6 Reps @ 82+%

Use your numbers from prior week(s) as reference or % on 1RM

B: Metcon (No Measure)

ARMS - COUPLETS
ARMS: 4 Couplets – Each x3 Supersets (Rest :45sec B/T superset)

• 10 DB Hammer Curls + 10 DB Skull Crushers

• "21" Empty BB Curls + 21 Close Grip Pushups

• 10 Chest Supported DB Bicep Curls (Use 2x45# plates to incline bench) + 10 DB Tricep Kickbacks

• 10 Supinated BB Rows + 10 Pronated BB Rows (Off the J-Hooks)

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A: Squat Clean (Week 10/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 88%

% are based off your 1rm Clean

B: Metcon (Time)

100ft Handstand Walk

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

100ft Handstand Walk

30 Hang Power Cleans (R+155/105, Rx 135/95)

100ft Handstand Walk

30 Shoulder to overhead (R+ 135/95, Rx 115/75)

Work to keep handstand walks in unbroken in two segments. Break up the barbell movements early and often to save yourself for the power cleans and stoh so you can remove the extra pull off the floor with bigger sets

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A: Back Squat (Week 10/12)

Set 1: 4reps @ 75%

Set 2: 4 reps @ 80%

Set 3: 4 reps @ 85%

Set 4: 4 reps @ 85%

Set 5: 4 reps @ 85+?%

Rest as needed b/t sets

% based on 1RM back squat

B: Metcon (5 Rounds for time)

Every 5:00 x 5 Rounds
18/14 Calorie Row/Ski

10 Back Squats (From Floor) (R+135/95,Rx115/75)

15 Bar Facing Burpees

*Use these as sprint recovery rounds so be sure you pick a weight you can go unbroken easily on the barbell and quickly. Set a quick but controlled pace on the burpees so you can bank your rest time

BFB: Must be performed perpendicular to and facing the barbell. May jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the barbell.

Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. Must jump over the barbell using a two-foot takeoff.

Touching the bar, single-legged jumping, or stepping over is not R+ or RX.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 9.21.2021

CHEST: INCLINE (Use 45# Plate under bench)

3 x 3 Incline Bench Press

***Working weight at 85+% of 1RM bench***

Strict Shoulder Press + Sumo DL High Pull (Complex)

Start at 70% of 1RM Strict Press. Increase weight.

6 Sets: 3+6

BACK: 5 Sets

10 DB Pullover (flat bench)

5 Strict Chin-ups

10/side Single Arm DB Rows

10 BB Pendlay Rows

20 Banded Lat Pulls

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A: Snatch (Week 10/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 88%

% are based off your 1rm Snatch

B: Metcon (AMRAP - Reps)

EMOM 20
Minute 1: 40-60 Double Unders

Minute 2: 15-20 Alt Dumbbell Snatches (R+50/35,Rx40/25)

Minute 3: 15-20 Wall Balls (R+20/14, Rx16/12)

Minute 4: 10-15 Chest to bar pull ups

Minute 5: Rest

DB SNATCH: DB SNATCH: The dumbbell snatch starts with the dumbbell on

the ground and finishes with the dumbbell directly

overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one

motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes

must alternate arms after each repetition. The non-lifting hand and arm may not be in contact

with the body during the repetition. At the top, the arms, hips, and knees must

be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed

from profile. Once the athlete has reached lockout, the repetition will count. The athlete may

choose to do a muscle snatch, power snatch,

squat snatch or split-style snatch. However, both

feet must return and be in line under the athlete’s

body while the dumbbell is locked out overhead for the repetition to count.

WALLBALL: In the wall ball, the medicine ball must be taken from the

bottom of a squat, hip crease below knee, and thrown to hit the specified target at 10ft. The center of the ball must hit the target at or above the specified target height.

If the ball hits low or does not hit the wall it is no rep

C2B: Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully

extended at the bottom. At the top, the chest must clearly come into contact with the bar.

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A: Metcon (No Measure)

HGX FIT 9.19.2021

500M Run

45 Push Press (Empty BB)

40 KB Russian Swings

35 Plate Burpees

30 BB Thrusters

25 Plate Ovhd Lunges

20 Vups/Knee Ups

15 BB Bicep Curls

10 KB Atl Snatch

500M Run

Perform Above In REVERSE

500M Run

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A: Overhead Squat (Deload (Week 9/12))

Overhead Squat (From Floor)

Every :90 For 7 Sets

8 Reps

*Start at 60% and build in weight over the 7 Sets if possible.

B: Metcon (Time)

3 Rounds
400m Run

14 Power Snatch (R+115/95, Rx95/65)

10 Burpee Box jump overs (R+30/24, Rx24/20)

Goal: 12:30-13:30

Cap: 18 minutes

Smooth and steady will be the name of the game on this piece. Control heart rate over the 3 rounds

400m RUN

30/21 cal bike

POWER SNATCH: For the power snatch the barbell will move from the ground to the overhead position with the knees, hips and shoulders extended in one line

BBJO:The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finish with the athlete jumping over the box. SUB burpee step over or burpee and 2 reverse lunges

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A: Metcon (2 Rounds for weight)

Barbell Conditioning (Deload)
2 Rounds

15-10-5

Hang Power Clean + Shoulder to overhead

Goal: Focus on going unbroken on working on quality reps. Good movement and breathing is more important than speed or overall timing on this.

The load on this piece should be taken by feel. Remember this is a deload week so stick with weights that meet the required stimulus of unbroken sets while also working on solid technique

*record barbell loads

B: Metcon (Time)

3 Rounds
25m Double Front Rack DB Waking Lunge (R+50/35, Rx40/25) (outside 12.5m down, 12.5m back)

75 Double Unders 150

30 Alt Single DB Snatch

*Goal: 12-15:00

Cap: 20 min

This one will be about managing heart rate and fatigue so move smooth early and leave yourself enough of a kick at the end

DB FRONT RACK LUNGES: Each front rack lunge begins with the DB in the front rack postion, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep.

75 DU

150 single unders

15/10 cal bike

DB SNATCH: The dumbbell snatch starts with the dumbbell on

the ground and finishes with the dumbbell directly

overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one

motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes

must alternate arms after each repetition. The non-lifting hand and arm may not be in contact

with the body during the repetition. At the top, the arms, hips, and knees must

be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed

from profile. Once the athlete has reached lockout, the repetition will count. The athlete may

choose to do a muscle snatch, power snatch,

squat snatch or split-style snatch. However, both

feet must return and be in line under the athlete’s

body while the dumbbell is locked out overhead

for the repetition to count.