HomeGrown AthletX - Functional Fitness

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A: Snatch (Technique)

6 Sets:

3 Snatch Grip Push Jerks behind head

2 Overhead Squats

1 Snatch Balance

Rest 2 Minutes Between Sets

Set 1: 50% of 1RM Snatch

Set 2: 53% of 1RM Snatch

Set 3: 56% of 1RM Snatch

Set 4: 59% of 1RM Snatch

Set 5: 62% of 1RM Snatch

Set 6: 65% of 1RM Snatch

B: Metcon (Time)

3 Rounds of "Bergeron Beep Test"

50/35 Cal Row or 35/25 Cal bike

3 Rounds of "Bergeron Beep Test"

50/35 Cal Row or 35/25 Cal bike

3 Rounds of "Bergeron Beep Test"

1 Round of Bergeron Beep Test:

7 Thrusters (R+75/55, Rx 65/45)

7 Pendlay rows/Pull-ups

7 Burpees

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 1.28.2021

Back: 3 movements.

8 Rounds

5 x BB Bent Over Row (Heavy) **(Measurement - weight is heavy for 7/8 reps)

10 x DB Bent Over Reverse Fly (Moderate-Heavy)

30 x Banded Seated Lat Pull (Green or Blue)

***Rest 15s between each movement

***Rest 1min between rounds

Time Remaining – CORE

25 x Situps (Feet are flat on the ground during all reps)

25 x Hollow Rock

25 x Single Leg Alt Vups

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds
25 V-ups

20 DB Renegade Rows

15 DB Glute Bridges

B: Deadlift

Heavy 6-4-2

Build to a heavy 2

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
40 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25)

30 Box Jumps (R+24/20, Rx20/16″)

20 Single DB Push Press (10 each side)

10 Deadlifts (R+ 250/165, Rx 205/135)

HomeGrown AthletX - Functional Fitness

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A: Squat Snatch

5 Sets of 5 Touch and go Squat Snatches

B: Metcon (Time)

5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups

30 Russian Kettlebell Swings (R+53/35, Rx44/26)

20 Hand Release Push-ups

10 strict Pull ups (With band if needed)

400m Run

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST: Time cap 25min

5 x 8 Bench Press

5 x 12 DB Pull Over (Use bench)

5 x 15 DBs Close Press (Use bench)

Rest: 30 seconds between sets

REST 2min (Rig set-up)

ARMS:

5 Sets (5 x 20) – Complete 5 sets before next movement

A. BB Rows from Rig (pronate grip)

B. BB Reverse Curls

C. Bench Close Grip Push-Ups

Rest: 45-60 seconds between sets

SUPERSET – 5 Sets

A. 20 x Bench Dips

B. 40 x Banded Hammer Curls (Blue)

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for time)

On the 5:00 x 3 Sets:
12 Double DB bent over rows

14 Single DB Overhead Step Lunge (left arm) (R+50/35, Rx 40/25)

10 Double DB bent over rows

14 Single DB Overhead Step Lunge (right arm)

8 Double DB bent over rows

*rest remaining time

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
50 Double-Unders

20/15 Cal Row/Ski or 14/11 Cals Bike

10 Front Squats (R+155/105, Rx125/85)

MODIFICATIONS

50 DU

100 singles

20/15 CALS ROW/SKI OR 14/11 CALS BIKE

100m Double DB Farmer’s Carry

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline: Time cap 12min
5 Rounds

20 Russian Twist

15 Hollow Rocks

20 Vups

1min Bicycle Crunches

B: Metcon (Time)

Time Cap: 30min
Pair of DB's

100 DB Deadlifts

80 DB Floor Press

60 DB Clean

40 DB Floor Press

20 DB Deadlifts

HomeGrown AthletX - Functional Fitness

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A. : 17.1 (Time)

Workout 17.1

For time:

10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

RX Men 50# DB and 24-in. box

RX Women 35# DB and 20-in. box

SCALED Men 35# DB and 20-in. box, step-ups OK

SCALED Women 20# DB and 20-in. box, step-ups OK

RX MASTER 55-59 Men 35# DB and 24-in. box, step-ups OK

RX MASTER 55-59 Women 20# DB and 20-in. box, step-ups OK

RX MASTERS 60+ Men 35# DB and 24-in. box, step-ups OK

SCALED MASTERS 60+ Men 20# DB and 20-in. box, step-ups OK

TEEN BOYS RX 16-17 50# DB and 24-in. box

TEEN GIRLS RX 16-17 35# DB and 20-in. box

TEEN BOYS SCALED 16-17 35# DB and 20-in. box, step-ups OK

TEEN GIRLS SCALED 16-17 20# DB and 20-in. box, step-ups OK

Time cap: 20min

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Strict Handstand Pushup off box Conditioning

*Repeat from 2 week ago, increasing by 10% on each set.
For Time:

110% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

70% of Max Strict HSPU

Rest 1:00

90% of Max Strict HSPU

Rest 1:00

110% of Max Strict HSPU

B: Power Clean

Build to a Heavy Set of 3 touch and go

C: Metcon (Time)

5 Rounds
10 Power Cleans (R+135/95, Rx 115/75)

10 Bar over Burpees

*Stimulus 6-10mins

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 14 (7 Rounds):

Min 1 – 2 Front Squats

Min 2 – 4 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 21
25/21 Cal row/ski or 18/15 Cal Bike

15 Wallball sq jumps over DB (R+20/14, Rx 16/12)

12 DB Snatches (R+50/35, Rx 40/25)

9 Leg lifts over DB

*on the wallball sq jumps you need to sq to full depth and jump.

*on the leg lifts your hands need to be in front of your butt and legs straight