HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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2 Rounds

8 (Inchworm Push-Up + Squat)

10 Glute Bridge

:15sec Dead-Hang + :15sec

Active Hang

B: Back Rack Lunge (For Load)

20 Alt Reverse Step Back Rack Lunge

4 Sets

*build in weight each round to

make it as heavy as possible

R: 1:00 b/s

*Record Heaviest Weight.

C: Metcon (3 Rounds for time)

Every 12:00 for3 Rounds 36:00
400m Run

25 Air Squat

20 Push-up

15 Chest to Bar Pull-ups

20 Push-up

25 Air squat

400m Run

Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for Quality
(10min Cap)

10 90/90 Hip Flow

10 Up dog down dog

10 Supermans

10 Alt Samson Lunge

B: Warm-up (No Measure)

BB/Technique primer
2 sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch balance

3 Tall Sq Snatch

C1: Hang Power Snatch (Every 90sec, 4 Sets )

Hang Power Snatch Every 90sec, 4 Sets

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

% of Power Snatch

(top of the knee)

C2: Hang Snatch (Low Hang-Every 90sec, 4 Sets )

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

(just below the knee cap)

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
5 Strict handstand Push-Ups

10 American KBS (R+53/35, Rx44/26)

15 Box Jumps (R+24/20, Rx20/16″)

Goal: 4+ Rounds

SUBS: Box HSPU, DB Presses, Russian KBS, 15 Alternating Box Step-Ups

* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.

Points of Performance:

-Active overhead receiving position in the snatch.

-Hip Extension + Bar Close + Turnover

-Maintaining midline in both the handstand pushup and the KBS

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4x8 at 70+%)

B: Metcon (No Measure)

Conditioning
10-15-20-15-10

BB Upright Rows (45/35)

BB Bicep Curls

BB Tricep Ext (Behind the neck)

BB Reverse Curls

DB Bent Over Flies (25/15)

Supinated Pull-ups

**After each set – 150M Farmers Carry (50/35)**

HomeGrown AthletX - Functional Fitness

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A): Warm-up (No Measure)

2 Rounds

250m Run

8/8 BB Single leg RLDs

10 Alt Cossack Squats (5/5)

6 Scap Pull-Ups + 6 Kip

Swings

10 Mountain Climber Lunges

B) : Strength

EMOM 10:00

min 1: 5 Back Squat

min 2: 3 Front Squats

*Working @ 75-80% of FS

C) : Metcon (5 Rounds for reps)

5 Rounds for Max Reps

1:00 on/1:00 off

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

-Max Toe to Bar

Goal: 8-10 TTB/Round

SUB: TTB, K2E, hanging knee raises or V-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 10.24.2021

5 Rounds

40 Plate Ground to Ovhd

30 Ovhd Alt Lunges with plate

20 Burpee to plate

Rest 2min between rounds

CORE: 10min EMOM

Abmat Situps

Hollow Rock

Vup/Knee-ups

Ankle Touches

Russian Twist w/plate

Bicycle Crunches

Flutter Kicks

Scissor Kicks

Side Plank (Right)

Side Plank (Left)

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 (Time)

Row or Ski to 1000m w/Partner
*switch every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 rows to 200m. If partner 2 goes to 205m then both partners must complete 5 burpees. Continue until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*Record time: Fastest time is 4:01

C: Metcon (AMRAP - Rounds and Reps)

25:00 AMRAP
For Reps w/Partner

500m Farmers Carry (R+50/35, Rx 40/25)

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AMRAP in Remaining Time

50 Synchro Air Squats

400m Run w/partner

30 Strict Pull-Ups *split workload

R+: as prescribed

Rx: Banded Strict Pull-Ups

SUB: Toenail Spot Pull-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds, For Quality (10:00 Cap)
100m jog

5 No Dip Muscle Clean and Press (Empty Barbell)

5 Squat Cleans

:20-:30 Handstand Hold (Wall Supported)

B: Metcon (Weight)

Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
For Load: Every 2:00, 6 Sets

Set 1: 1+1+1+1 @ 65%

Set 2: 1+1+1+1 @ 65%

Set 3: 1+1+1+1 @ 70%

Set 4: 1+1+1+1 @ 70%

Set 5: 1+1+1+1 @ 75%

Set 6: 1+1+1+1 @ 75%

*Pause 3sec overhead in split jerk

*Record Set 6

C: Metcon (5 Rounds for reps)

1:30 AMRAP, 1:00 Rest, 5 Sets
2 Rounds

6 Hang Power Clean (R+135/95, Rx 115/75)

5 Push Jerk

*Focus is on barbell cycling and conditioning. We have 2 rounds of hang power cleans and push jerks followed by max burpees in the remaining time. Goal here is to have about 30sec of lateral burpees each round. This should leave time for 8-12 burpees. Each round should be unbroken from the hang power cleans to shoulder to overhead. Drop the bar then do next round and hit the burpees fast and furious before the 1:00 rest time

R+ & Rx: as prescribed

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets, for Quality
100m jog

8/8 BB Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat to stand)

:30sec Weighted BB Dead-Bug (barbell)

10/10 Glute Bridge March

B: Deadlift (5x4)

Every 2:30, 5 Sets

Set 1: 4 reps

Set 2: 4 reps

Set 3: 4 reps

Set 4: 4 reps

Set 5: 4 reps

*Start @ 65-70% and work towards a heavy 4 for the day

*These reps are performed with a dead stop. Reset on each pull.

Do not go TNG.

Goal: ~80%

*Record set 5

C: Bar Muscle-Up Progressioin

Go over Box Bar Muscle-Up

Go Over Banded Bar Muscle-Up

Scaling mods for the workout

D: Metcon (AMRAP - Rounds and Reps)

10min
1-2-3-4-5-6-7...

Bar Muscle-Ups

30 Double Unders Each Set

*Focus is building efficiency with the Bar Muscle-Up. By starting low and having a ladder of increasing reps we are ensuring athletes have enough time to practice and build throughout the workout. We can utilize a lot of different drills and modifications today to have athletes work towards getting their first muscle-up or increasing their ability to do more in a shortened time period.

R+: as prescribed

Rx: 2 Strict Pull-Ups + 2 Strict Dips per 1 Bar Muscle-Up

SUB: Banded Bar Muscle-Ups or Box Bar Muscle-Ups

or Burpee Jumping Pull-Up

HomeGrown AthletX - HGX-FIT

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A: Front Squat (:03 pause for a double)

Build over 5 sets

2min rest between sets

B: Metcon (No Measure)

Front Rack Static Hold at 160% of 1RM

3 x :10sec

Conditioning:

100 Box Jumps (24/20")

Starting at 0:00

Every min = 3 burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Cardio Choice

:30/:30 Foam Roll Lats

:30sec Foam Roll Upper Thoracic

2 Rounds

10 PVC Pipe Passovers

10/10 DB Single Arm Upright Rows

10/10 DB Single Arm DB Press

10/10 Wrist Rotations

20 Deep Lunge Mountain Climber

B: Warm-up (No Measure)

Snatch Primer
5:00 Quality Practice

2-3 Sets

3 High Hang Muscle Snatch+

3 Snatch Grip Push Press+

3 Overhead Squat+

3 Snatch balance +

3 Tall Sq Snatch

C: Hang Snatch (High Hang Sq Sn+Hang Sq Sn)

Every 2:00, 7 Sets

2+2, x 3 Sets @ 60%

2+1, x 2 Sets @ 65%

1+2, x 2 Sets @ 70%

*Focus today is speed under the barbell and pulling yourself into a quality catch position

*Record Set 7 at 70%

D: Metcon (Time)

5 Rounds
10 Deficit DB Push-Ups

5 Double DB Devils Press (R+50/35, Rx 40/25)

5 Hang Double DB Snatch

10 Double DB Thrusters

R+ & Rx: as prescribed

SUB: 5 Rounds for Time

10 Elevated Push-Ups

5 Burpees

10 SA Alt DB Snatch

5/5 SA DB Thrusters