Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex)

Snatch Pull + Snatch (Floor)

Set 1: 2+1 reps @ 75%

Set 2: 2+1 reps @ 75%

Set 3: 1+1 reps @ 80%

Set 4: 1+1 reps @ 85%

Set 5: 1+1 reps @ 88%

Set 6: 1+1 reps @ 90%

% are based off your 1RM Sq Snatch.

B: Metcon (Time)

Partition As Desired

100 KB Swings (American) (R+53/35,Rx44/26)

50 Deadlifts (R+ 205/155, RX185/125)

150 Sit-ups

Create a smart individual game plan beforehand and stick with it during the workout. Even if you feel things aren't going to plan stick with it and learn from it for next time

HomeGrown AthletX - Functional Fitness

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A: Deadlift (Every 2:00 x 6 Rounds )

Complete...

6 Deadlifts Between 65-80%

30 sec Plank

Deadlifts MUST be UNBROKEN

*% Based on 1RM Deadlift

B: Metcon (Weight)

EMOM 15
1: 100 m Run

1: Bear Complex for max load

3: Rest

Goal: Completion

Be smart on your barbell jumps, we don't want any chances of misses until your final set. Jerk are permitted.

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (From the rack)

Set 1: 6 reps @ 60%

Set 2: 6 reps @ 65%

Set 3: 6 reps @ 70%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 85+%

Set 6: 3 Reps @85+%

* Rest 1 ish min b/t sets

% Based on 1RM OHS

B: Metcon (Time)

400m Run

20 Burpee Box Jump (R+30,24, Rx24/20)

20 DB Floor Press (R+50/35, Rx40/25)

100ft Handstand Walk

10 Burpee Box Jump

10 DB Floor Press

400 m Run

Goal: 13-15:00 cap 20min

This one will be all pressing and shoulder stamina. Stay consistent on all movements

HomeGrown AthletX - HGX-FIT

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A: Front Squat (4x3)

Every 2min

Set1: 3 reps @ 82-85%

Set2: 3 reps @ 82-85%

Set3: 3 reps @ 85%

Set4: 3 reps @ 85+%

B: Metcon (No Measure)

BACK: 4 Sets

10 Dbl DB Bent Over Rows

10 Chin-ups

8 Pendlay Rows (Heavy)

12 DB Rear Flys

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 75-78%

Set 3: 3 reps @ 80%

Set 4: 3 reps @ 80-85%

Set 5: 3 reps @ 85+%

% are based off your 1rm Push Press

B: Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

20/16 Cal Row/Ski or 12/9 Cal Bike

12 Double DB Push Press (R+50/35, Rx40/25)

2 Rope Climbs

Goal: 2:45-3:00

Treat these rounds as sprints! Work to be consistent across all 4 rounds and work hard to recovery on your rest periods. You should have :45-1:00 of rest in the early rounds

HomeGrown AthletX - Functional Fitness

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A: Clean (Complex)

Clean Pull + Sq Clean (Floor)

% are based off your 1RM Sq Clean

B: Metcon (4 Rounds for time)

Every 4:00 x 5 Rounds

400m Run

20 Wall balls (R+20/14, Rx16/12)

Goal: 1:00+ of rest per round in the early rounds

Wall balls should be unbroken to maximize rest time.