24Nov
HomeGrown AthletX - Functional Fitness
A: Clean and Jerk (Power C&J)
*building to a heavy single in 15 minutes
*This longer time frame leaves a lot of time for lighter technique work at the beginning
*You can push jerk or split jerk, but we recommend the push jerk for simplicity
Record the heaviest weight successfully lifted here
B: Metcon (Time)
15-12-9:
Burpee Box Jumps (R+24/20, Rx20/16″)
Power Clean and Jerks (R+155/105, Rx125/85)
*Today’s two part training day will focus on dialing in the power clean and jerk
* Your score for this piece is the total time it takes to complete 72 reps
24Nov
HomeGrown AthletX - HGX-FIT
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 7
10/side x DBL DB Lunges (Fwd or Reverse) (50/35)
10/side x DBL DB Curtsy Lunge
20 x DBl DB Box Step Ups
REST 2min
AMRAP 7
10 x DBL DB Devil Press
10 x DBL DB Hang C&J
10 x DBL DB Push Press
REST 2min
AMRAP &
15 x DBL DB Floor Press
15 x DBL DB Deficit Push-ups
21 x BB Reverse Curls
1 x BB Bicep "21"
REST 2 Min
B: Metcon (No Measure)
CORE: EMOM – Change movements
Abmat
Vups or Knee ups
Russian Twist
Bicycles
Ankle Touches
Plank Shoulder Taps
Side Plank – Right
Side Plank – Left
Mountain Climbers
Rocking Chair
23Nov
HomeGrown AthletX - Functional Fitness
A: Back Squat
10 Reps @ 67% 1RM
8 Reps @ 74% 1RM
6 Reps @ 80% 1RM
4 Reps @ 85% 1RM
2 Reps @ 90% 1RM
*Rest 1-2 Minutes Between Sets. Build up. All repetitions are taken from the rack.
NOTE: Record heaviest 2rep
B: Metcon (3 Rounds for reps)
AMRAP 5:
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Pull-ups
10 Push-ups
15 Air Squats
Rest 1 Minute
AMRAP 5:
5 Chest to Bar Pull-ups
10 Push-ups
15 Air Squats
Today’s bodyweight workout is an interval progression of the benchmark workout "Cindy"
The pull-up variation will change with each new 5-minute window:
1st 5 Minutes: Strict Pull-ups
2nd 5 Minutes: Pull-ups (Chin Over)
3rd 5 Minutes: Chest to Bar Pull-ups
Your score for each 5-minute AMRAP is total rounds and reps completed
MODIFICATIONS
5 PULL-UPS
Reduce Reps
5 Banded Strict Pull-ups
10 Ring Rows
10 Barbell Bent Over Rows
22Nov
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
30-20-10
DB Single Arm Power Cleans (50/35)
DB Single Arm Cluster (Sq Cln + Thruster)
WB Bear Hold Alternating Fwd Lunges (20/16)
REST 2min
10-20-30
DB Cyclist Squats
DB Single Arm Push Press
WB Bear Hold Alternating Reverse Lunges
Remaining Time: Banded Movements
Lat Pulls
Press (Midline core)
Romanian Twist
21Nov
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time
1000 m Run
50 Devil Presses (R+50/35, Rx 40/25))
800 m Run
40 Dumbbell Box Step Overs (R+24'/20', Rx20'/16')
600 m Run
30 Dumbbell Front Squats
Time Cap: 30 minutes
20Nov
HomeGrown AthletX - Functional Fitness
A: Power Clean
5 Rounds build if possible
2 Pausing Hang Power Clean
1 Pausing Power Clean
*All pauses are for (1) second in catch position.
Note: Record heaviest complex
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
60 Double Unders
25/18 Cal Row/Ski or 20/15 Cal Bike
15 Power Cleans (R+135/95, Rx 115/75)
*Your score today is the total number of rounds + reps completed
*Home Cal Sub 400m Run
C: Metcon (No Measure)
3 Rounds not for time but 10min cap
15 Weighted Glute Bridges
12 Reverse alt step lunges (6 Each Leg)
9 Strict Toes to Bar