HomeGrown AthletX - Functional Fitness

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A: Deadlift (Week 12/12)

Every 1:30 x 6 Rounds

5 Deadlifts

*Start at 75% of 1RM deadlift and build over the 6 rounds

**Record heaviest set

B: Metcon (Time)

30-20-10

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

Double DB Hang Power Cleans (R+50/35, Rx 40/25)

*250 m Run between sets

Goal: 9:30-10:30

CAP: 15 min

HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk (Barbell Conditioning Power Clean and Jerk)

10:00 EMOM

Min 0-3: 6 Reps @ 65-72%

Min 4-6: 5 Reps @ 75-78%

Min 7-9: 4 Reps @ 80-82%

Min 10: 3 Reps @ 85+%

% Based on 1RM power clean and jerk

*Keep unbroken as long as possible

**Record Min10 for 3 reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
60 Double Unders (SUB 120 Singles)

100ft Single Arm Overhead walking Lunge (R+50/35, Rx40/25)

15/12 Cal Row, Ski or 11/8 cal bike

Goal: 4+ Rounds

Work to stay unbroken on the double unders and unbroken 50ft segments on the lunges. The Row/Ski should be used as active recovery pace to keep times consistent.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 10.7.2021

BACK – 3 Rounds

100m DB’s Farmers Carry

10 DB Alt Single Arm Row

10 BB Pendlay Rows

Immediately Into…..

LANDMINES – 3 Rounds

10 Front Squat to Shoulder Press

10/side Half Kneeling – Single Arm Shoulder Press

10/side Bent Over Single Arm Rows

10 Reverse Lunge (same side steps back into a lunge – arm is straight)

REST

AT 7:10PM

EMOM: 18min

Min1: Max Vups/Knee-ups

Min2: Max Hollow Rock

Min3: Max Russian Twist

Min4: Max Straight Leg Sit-ups

Min5: Max Circle of Death (w/weight)

Min6: Rest

HomeGrown AthletX - Functional Fitness

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A: Push Press (Week 12/12)

Set 1: 5 reps @ 75%

Set 2: 5 reps @ 80%

Set 3: 5 reps @ 85%

Set 4: 5 reps @ 85%

Set 5: 5 Reps @85%+?

- Rest 2 minutes B/T Sets

% are based off your 1rm Push Press

**Record Set 5

B: Metcon (3 Rounds for reps)

4:00 AMRAP x 3
4:00 AMRAP

6 Thrusters (R+135/95, Rx115/75)

10 Toes to Bar

- Rest 3:00

4:00 AMRAP

9 Thrusters (R+115/75, Rx95/65)

10 Toes to Bar

- Rest 3:00

4:00 AMRAP

12 Thrusters (R+96/65, Rx75/55)

10 Toes to Bar

Goal:

Work to stay unbroken on all thruster sets. You will have a good amount of rest between AMRAPs so don't hold back!

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Week 12/12)

In a 20:00 Window work to a 1RM Clean!

*Rest as needed b/t Sets

B: Metcon (Time)

50 Burpees

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

50/40 Cal Row or Ski, 35/28 Cal Bike

50 Power Snatch (R+75/55,Rx45/35)

SUB: 30 Reps all movements

Goal: 11:30 - 12:30

CAP: 18 Min

Set a smart pace from the very beginning on this one. Burpees will set the tone on and leave enough energy to attack the wall balls and stick to your game plan. Be smart and break when needed.

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week 12/12)

In a 20:00 Window work up to a new 1RM Back Squat

*Rest as needed b/t sets

B: Metcon (Time)

3 Rounds

with a 20/14# Vest

Goal: 15-18:00

This workout is all about the RMU or whichever gymnastics movement you are using. Be smart on the run and squats and do not blow yourself up. If you are using a vest be sure to practice a larger kip on the RMU.

20 min Time Cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 10.05.2021

STRENGTH:

Bench Press 5x3

Strict Press 5x3

**Work to a heavy 3rep, then next set at 95% and 3 sets at 90%**

CONDITIONING: As many sets with time remaining

10 DB Seated Arnold Press

15 Plate Shoulder Raises (hip to overhead)

10 Bench Dips

15 Plate Crush Grip Bicep Curls

10 BB Front Delt Raises

15 BB Rollouts

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A: Snatch (Week 12/12)

In a 20:00 Window work to a 1RM Snatch!

*Rest as needed b/t Sets

B: Metcon (Time)

10-8-6-4-2

Power Snatch (R+135/95, Rx115/75)

*Continue this format until you complete the workout

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ACTIVE RECOVERY
5 Rounds

20 Burpees to target

20 Push-ups

20 Air Squats

20 Abmat Situps

250M Run

Time Remaining: Mobility - Stretch, Foam Roller, Lacrosse Ball, etc

HomeGrown AthletX - Functional Fitness

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A: Deadlift (Week 11/12)

12-9-6-3-1

Rest 2:00 B/t Sets

*start at 60% for your set of 12 and then add weight each set

% based on your 1RM deadlift.

All sets MUST be Unbroken

B: Metcon (2 Rounds for reps)

8:00 AMRAP

4 Ring Muscle-ups

12 Overhead Squats (R+95/65, Rx75/55)

Goal: 4+ Rounds

The overhead squats should be unbroken. Depending on your gymnastics ability try to stay unbroken RMU or break up to keep a steady pace throughout.