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HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 10/12)
Every 2:00 x 6 Sets
Sets 0-3: 8 Reps
Sets 4-6: 6 Reps
Deadlifts MUST be Unbroken
*Start at 60% of 1Rm Deadlift and add weight each set
B: Metcon (Time)
30 Ab Mat Sit-ups
15 Hang Power Cleans (R+155/105, Rx135/95)
15 Toes to bar
30 Ab Mat Sit-ups
15 Hang Power Cleans
15 Toes to bar
30 Ab Mat Sit-ups
15 Hang Power Cleans
15 Toes to bar
30 Ab Mat Sit-ups
Goal: 12:00-13:00
There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be unbroken or 1 break.
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Barbell Conditioning
Squat Cleans (unbroken)
12 Reps (R+ 115/75, Rx 95/65)
9 Reps (R+135/95, Rx 115/75)
6 Reps (R+155/105, Rx 135/95)
3 Reps R+ 185/125, Rx 155/105)
B: Metcon (5 Rounds for time)
5 Rounds
500 m Run
20 Double DB Front Squats (R+50/35, Rx40/25)
Rest :60 sec B/T Rounds
Goal: Sub 3:00 Per Sets
:60 rest will go quickly so keep this in mind when pacing your run. The squats should be unbroken .
30min time cap
HomeGrown AthletX - Functional Fitness
A: Push Press (Week 10/12)
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 3 reps @ 85%
Set 4: 3 reps @ 87+%
Set 5: 3 reps @ 87+%
- Rest 1 ish minutes B/T Sets
% are based off your 1rm Push Press
Use these sets to work up to a heavy 3Rm for the day. Do not need to be a PR
B: Metcon (4 Rounds for reps)
4 Rounds x 3:00 AMRAP
200m Run
10 Strict Handstand Push-ups
- Max Sandbag Cleans over shoulder (R+150/100, Rx100/75)
Rest 2:00 b/t amraps
Scaled: 12 Regular Push-ups / Med ball Sq Cleans
Goal: 5+ Reps
The Handstand Push-ups should stay unbroken as long as possible and you should have :45+ each round for the sandbag cleans
HomeGrown AthletX - HGX-FIT
A: Front Squat (4x6)
Set 1: 6 Reps @ 65%
Set 2: 6 Reps @ 70%
Set 3: 6 Reps @ 80%
Set 4: 6 Reps @ 82+%
Use your numbers from prior week(s) as reference or % on 1RM
B: Metcon (No Measure)
ARMS - COUPLETS
ARMS: 4 Couplets – Each x3 Supersets (Rest :45sec B/T superset)
• 10 DB Hammer Curls + 10 DB Skull Crushers
• "21" Empty BB Curls + 21 Close Grip Pushups
• 10 Chest Supported DB Bicep Curls (Use 2x45# plates to incline bench) + 10 DB Tricep Kickbacks
• 10 Supinated BB Rows + 10 Pronated BB Rows (Off the J-Hooks)
HomeGrown AthletX - Functional Fitness
A: Squat Clean (Week 10/12)
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 88%
- Rest 2 minutes B/T Sets -
Cleans are not touch and go
% are based off your 1rm Clean
B: Metcon (Time)
100ft Handstand Walk
30 Deadlifts (R+185/125, Rx155/105)
100ft Handstand Walk
30 Hang Power Cleans (R+155/105, Rx 135/95)
100ft Handstand Walk
30 Shoulder to overhead (R+ 135/95, Rx 115/75)
Goal: 13:30-14:30
Cap:20 min
Rx: 50Ft HSW
Scaled: 5 Walk Walks
Work to keep handstand walks in unbroken in two segments. Break up the barbell movements early and often to save yourself for the power cleans and stoh so you can remove the extra pull off the floor with bigger sets
HomeGrown AthletX - Functional Fitness
A: Back Squat (Week 10/12)
Set 1: 4reps @ 75%
Set 2: 4 reps @ 80%
Set 3: 4 reps @ 85%
Set 4: 4 reps @ 85%
Set 5: 4 reps @ 85+?%
Rest as needed b/t sets
% based on 1RM back squat
B: Metcon (5 Rounds for time)
Every 5:00 x 5 Rounds
18/14 Calorie Row/Ski
10 Back Squats (From Floor) (R+135/95,Rx115/75)
15 Bar Facing Burpees
Goal: Sub 3:30 / Round
*Use these as sprint recovery rounds so be sure you pick a weight you can go unbroken easily on the barbell and quickly. Set a quick but controlled pace on the burpees so you can bank your rest time
BFB: Must be performed perpendicular to and facing the barbell. May jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the barbell.
Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. Must jump over the barbell using a two-foot takeoff.
Touching the bar, single-legged jumping, or stepping over is not R+ or RX.
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 9.21.2021
CHEST: INCLINE (Use 45# Plate under bench)
3 x 3 Incline Bench Press
***Working weight at 85+% of 1RM bench***
Strict Shoulder Press + Sumo DL High Pull (Complex)
Start at 70% of 1RM Strict Press. Increase weight.
6 Sets: 3+6
BACK: 5 Sets
10 DB Pullover (flat bench)
5 Strict Chin-ups
10/side Single Arm DB Rows
10 BB Pendlay Rows
20 Banded Lat Pulls
HomeGrown AthletX - Functional Fitness
A: Snatch (Week 10/12)
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 88%
- Rest 2 minutes B/T Sets -
Snatch are not touch and go
% are based off your 1rm Snatch
B: Metcon (AMRAP - Reps)
EMOM 20
Minute 1: 40-60 Double Unders
Minute 2: 15-20 Alt Dumbbell Snatches (R+50/35,Rx40/25)
Minute 3: 15-20 Wall Balls (R+20/14, Rx16/12)
Minute 4: 10-15 Chest to bar pull ups
Minute 5: Rest
*Aim is to have quick transitions from movement to movement. Overall the volume per set is going to be high so we want to force you guys to push for unbroken or close to it.
*Score = total reps
DB SNATCH: DB SNATCH: The dumbbell snatch starts with the dumbbell on
the ground and finishes with the dumbbell directly
overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
The dumbbell must be lifted overhead in one
motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes
must alternate arms after each repetition. The non-lifting hand and arm may not be in contact
with the body during the repetition. At the top, the arms, hips, and knees must
be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed
from profile. Once the athlete has reached lockout, the repetition will count. The athlete may
choose to do a muscle snatch, power snatch,
squat snatch or split-style snatch. However, both
feet must return and be in line under the athlete’s
body while the dumbbell is locked out overhead for the repetition to count.
WALLBALL: In the wall ball, the medicine ball must be taken from the
bottom of a squat, hip crease below knee, and thrown to hit the specified target at 10ft. The center of the ball must hit the target at or above the specified target height.
If the ball hits low or does not hit the wall it is no rep
C2B: Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully
extended at the bottom. At the top, the chest must clearly come into contact with the bar.
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 9.19.2021
500M Run
45 Push Press (Empty BB)
40 KB Russian Swings
35 Plate Burpees
30 BB Thrusters
25 Plate Ovhd Lunges
20 Vups/Knee Ups
15 BB Bicep Curls
10 KB Atl Snatch
500M Run
Perform Above In REVERSE
500M Run