HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 9.7.2021

CHEST: INCLINE (Use 45# Plate under bench)

6 x 4 Incline Bench Press

***Working weight at 85% of 1RM bench***

Immediately into...Couplet

3 x 10 DBL DB Close Grip Incline Bench Press

3 x 10 DB Pullover

Rest 1min between sets

3 Sets

20 Reverse Curls (empty BB)

20 Shoulder 2 Ovhd

Rest 1min between sets

3 Sets

"21"

21 Diamond Pushups

Rest 1min between sets

CORE:

3 Sets

30 Hollow Rock

30 Vups/Knee ups

30 Weighted Russian Twist

:30sec rest between sets

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 - 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 - 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: 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.

HomeGrown AthletX - Functional Fitness

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A: Back Squat

Pause Back Squat + Back Squat

(:02 Pause in Bottom)

Set 1: 2+3 reps @ 75%

Set 2: 2+2 reps @ 80%

Set 3: 2+2 reps @ 82-85%

Set 4: 1+2 reps @ 85%

Set 5: 1+2 reps @ 85+%

% are based off your 1rm Back Squat

B: Metcon (3 Rounds for reps)

4:00 AMRAP x 3

40 Double Unders (sub 80 singles)

6 Ground to Overhead (SN or C&J) (R+125/85, Rx95/65)

Rest 1:30

Goal: 4+ Rounds Each AMRAP

This workout will be all about transitions and movement efficiency. Take advantage of the GTOH. Switch between snatching and c&j and learn what is more efficient for you

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 8.31.2021

CHEST: INCLINE (Use 45# Plate under bench)

3 x 5 Incline Bench Press

***Working weight at 75-80% of 1RM bench***

3 x 10 Close Grip Incline Bench Press

3 x 10 DB Pullover

REST 2min

CONDITIONING: Move with a purpose!

10-9-8-7-6-5-4-3-2-1

DB RDL

Bench Press @ 70% of 1RM

BB Bicep Curls (W/Weight)

Bench Dips

BB Rollouts

HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex)

Snatch Pull + Sq Snatch (Floor)

% are based off your 1rm Sq Snatch

B: Metcon (Time)

w 20/14# Vest

Goal: 9:30-10:30

Cap: 15 Min Cap

Front Squats should be unbroken throughout or just one break. Break up push-ups and pull-ups early