HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back: 35min Cap

5 x 10 Pendlay Row (No Bouncing)

5 x 10 Bent Over Row (normal grip)

5 x 10 Bent Over Row (wide grip)

5 x 10 Yates Supinated Rows (wide grip)

5 x 20 Banded (red) Lat Pull Downs

Immediately After….

50 Empty BB Good Mornings

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
5 Inchworm Push-Ups

10 Alternating Scorpions

10 Prone PVC Pipe Passovers

10 Alt V-Ups

10/10 Single Leg Glute Bridges

B: Warm-up (No Measure)

Barbell Primer
5 Sets, Building weight

2 Muscle Snatch

2 Snatch Grip Push Press

2 Snatch Balance

2 Overhead Squat

C: Squat Snatch (18:00 Running clock)

3 Sets For Load:

4 Reps @ 75%

Rest 1:30

3 Reps @ 80%

Rest 1:00

2 Reps 85%+

- Rest 2:00 B/T Sets

*Reps can be touch and go or singles (Athlete choice)

% based on 1RM Snatch

*Record heaviest 2 reps

D: Metcon (Time)

10/8 Cal Row Ski or Bike 7/5

20 Alt DB Snatch (R+50/35, Rx 40/25)

30/24 Cal Row Ski or Bike 21/17

20 Alt DB Snatch

10/8 Cal Row Ski or Bike 7/5

How fast can you go?!

Goal: 4:00-7:00

Time Cap = 7:00

E: Metcon (No Measure)

If time permits: Midline
4 Sets

15 Russian Plate Twist

20 V-Ups

-Max Hollow Hold

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
:15sec Dead-Hang + :15sec Active Hang

10 Ring Rows

10 BTN Strict Press

:15sec Barbell OH Hold

10 Alt Jumping Lunges

B: Split Jerk

Take 10:00 to Find a Challenge 3RM for the Day

*Record heaviest 3RM

C: Metcon (4 Rounds for time)

21 Pull-Ups

15 Burpee Box Jump Overs (R+24/20, Rx20/16″)

9 Shoulder to Overhead (R+155/105, Rx125/85)

Rest 2:30 B/T Rounds

SUBS: For pull-ups, going to strict banded pull-ups, or ring rows will be the go to scale for the day.

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Find 2RM Approx 20min (incl warm-up))

B: Metcon (No Measure)

Conditioning: Immediately into…

7 Rounds:

7 Bench Press at 75% of 2RM

7 Chin-ups

7 DB Arnold Shoulder Press

7 DB Bent Over Rows

7 DB Hammer Curls

7 DB Down/Up

Rest as needed between sets - no more than :90sec

Core: AMRAP 12

Single Leg Alt Toes To Bar

***After each set – run 100M***

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for quality (10min cap)
1:00 Row Ski or Bike

10 Bootstrap Squats

10 Weighted Dead-Bugs (single DB)

10 Weighted Pause Cossack Squats (1sec)

:30sec Plank

B: Back Squat (10:00 EMOM)

2 Reps for min 1-5

1 Rep for min 6-10

*start @ 80% of 1RM

*Record heaviest single

C: Metcon (AMRAP - Rounds and Reps)

14:00 AMRAP
15 GHD Sit-Ups

10 DB Box Step-Overs (R+50/35, Rx 40/25)

21/15 cal Row or Ski or 15/11 Cal Bike

Goal: 4+ Rounds

SUB: GHD Sit up- anchored feet under DB and do Weighted Sit-Ups w/ plate

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Post Thanksgiving
"Angie’s" House

20 Pull-ups

20 Push-ups

20 Abmat Situps

20 Air Squats

"Helen’s" House

400m Run

21 Russian KB Swings (53/35)

12 Chin-ups

"Fran’s" House

15 Thrusters (95/65)

"Nancy’s" House

400m Run

15 Overhead Squats (95/65)

"Grace & Isabel’s" House

21 Ground to Overhead (95/65)

"Kelly’s" House

400m Run

30 Box Jumps (24/20)

30 Wall Ball (20/14)

**Remaining time – mobility/stretch**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Part 1)

6:00 EMOM

min 1: 45sec Row

min 2: 8 Bootstrap Squats + 8 Air Squats

min 3: 8 Scap Pull-Ups + 8 Bar Kip Swings

*increase Row pace from round 1-2

Part 2)

2-3 Sets building to working weight

3 Hang Power Clean

3 Front Squat

3 Kipping Pull-Up

3 Kipping Chest to Bar

B: Metcon (Time)

Partner
5 Rounds

1000m Row or Ski

30 Front Squat (R+135/95, Rx 115/75)

30 Chest to Bar Pull-Ups

*Split b/t partners anyway you wish

Time Domain: 32:00-38:00

Time Cap: 40:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Metcon (AMRAP - Rounds and Reps)

30:00 AMRAP
20/16 Cal Row , Ski or 14/12 cal bike

15 Burpees to Target 12''

250m Run

60 Double Unders

Goal: ~7 Rounds +/- 30 Reps

C: Warm-up (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

1:00/1:00 Pigeon Pose

HomeGrown AthletX - Functional Fitness

HAPPY THANKSGIVING

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HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality (10min cap)
20 Plank Shoulder Taps

10 Glute Bridge

8/8 Staggered Stance Barbell Good morning

8 Barbell Back Squat

8 Jumping Back Squats

B: Back Squat

Every 3:00, 5 Sets

Set 1: 3 Reps @ 70-75%

Set 2: 3 Reps @ 80%

Set 3: 3 Reps @ 85%

Set 4: 3 Reps @ 85%

Set 5: Max Reps @ 80%

*try to increase reps from last time we hit max reps @ 80%

We are starting off the day with some heavy back squats and building more volume around that 80% mark. We added a 2x3 @ 85% progressing towards a new 1RM in week 11.

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP
2-4-6-8-10-12-14.....

Deadlifts (R+ 225/155, Rx 165/125)

Renegade Rows (R+50/35, Rx 40/25) (L row + R row =2reps)

Goal: get to 18