Workout of the day

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

HomeGrown AthletX - HGX-FIT

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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)

HomeGrown AthletX - Functional Fitness

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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

HomeGrown AthletX - Functional Fitness

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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

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

HomeGrown AthletX - Functional Fitness

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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.