HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (Deload (Week 9/12))

Overhead Squat (From Floor)

Every :90 For 7 Sets

8 Reps

*Start at 60% and build in weight over the 7 Sets if possible.

B: Metcon (Time)

3 Rounds
400m Run

14 Power Snatch (R+115/95, Rx95/65)

10 Burpee Box jump overs (R+30/24, Rx24/20)

Goal: 12:30-13:30

Cap: 18 minutes

Smooth and steady will be the name of the game on this piece. Control heart rate over the 3 rounds

400m RUN

30/21 cal bike

POWER SNATCH: For the power snatch the barbell will move from the ground to the overhead position with the knees, hips and shoulders extended in one line

BBJO:The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finish with the athlete jumping over the box. SUB burpee step over or burpee and 2 reverse lunges

HomeGrown AthletX - Functional Fitness

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A: Metcon (2 Rounds for weight)

Barbell Conditioning (Deload)
2 Rounds

15-10-5

Hang Power Clean + Shoulder to overhead

Goal: Focus on going unbroken on working on quality reps. Good movement and breathing is more important than speed or overall timing on this.

The load on this piece should be taken by feel. Remember this is a deload week so stick with weights that meet the required stimulus of unbroken sets while also working on solid technique

*record barbell loads

B: Metcon (Time)

3 Rounds
25m Double Front Rack DB Waking Lunge (R+50/35, Rx40/25) (outside 12.5m down, 12.5m back)

75 Double Unders 150

30 Alt Single DB Snatch

*Goal: 12-15:00

Cap: 20 min

This one will be about managing heart rate and fatigue so move smooth early and leave yourself enough of a kick at the end

DB FRONT RACK LUNGES: Each front rack lunge begins with the DB in the front rack postion, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep.

75 DU

150 single unders

15/10 cal bike

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.

HomeGrown AthletX - Functional Fitness

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A: Push Press (Deload (Week 9/12))

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 80%

Set 5: 5 reps @ 85%

B: Metcon (6 Rounds for time)

Every 3:00 x 6 Rounds
2 Rope Climbs

50m Prowler push (R+&Rx Men six 45/ Women four 45 Plates)

(25m down, 25m back)

C: Metcon (No Measure)

Pulling Strength

2 Sets

8-10 Weighted Strict Pull-ups (use bands if needed)

15 L sit double Band Lat Pulldown

HomeGrown AthletX - HGX-FIT

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A: Front Squat (EMOM 8)

Min 0 – 2: 7 Reps @ 60%

Min 3 – 4: 5 Reps @ 65-70%

Min 5 – 6: 3 Rep @ 75-80%

Min 7 – 8: 1 Rep @ 85%

Use your numbers from last week as reference or % on 1RM

B: Metcon (No Measure)

BACK: 5 Sets

10 BB Penlay Rows

10 BB Yates Rows

10 Chest Supported DB Row (Use 2x45# plates to incline bench)

20 Banded Lat Pull downs

CORE: EMOM 10

HomeGrown AthletX - Functional Fitness

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A: Power Clean (Deload (Week 9/12))

Set 1: 2 reps @ 65%

Set 2: 2reps @ 65%

Set 3: 2 reps @ 70%

Set 4: 2 reps @ 75%

Set 5: 2 reps @ 80%

% are based off your 1rm power clean

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
15 Supine Bar Rows

15/12 Calorie Row/Ski or Bike 11/8

15 Shoulder to overhead (R+115/75,Rx95/65)

Goal: 6+ Rounds

Be smart when making your game plan for this one, break up your weakness movement early and attack your strengths

Supine Bar Rows: Lay a barbell across the J hooks of the rack. Set it high enough so when you grab the bar with both hands and extend your arms and legs, your body isn’t touching the floor. Lay underneath the bar, so it’s in line with your chest. Grab the bar with a pronated grip that’s slightly wider than shoulder-width. Extend your legs in front of you, keeping your butt on the floor. Raise your butt off the ground and create a straight line from your head to your toes. If you were to flip your stomach down, you should look like you’re in a plank position. Pull with your arms and squeeze your shoulder blades together to row your chest to the bar. Drive the elbows to the ground and think "lead with the chest." Once your chest touches the bar, that's a rep. Try to maintain posture at the bottom, and repeat the process. SUB bend your knees and chest as close as possible to the barbell.

S2OH:The Shoulder-to-Overhead is an upper-body vertical pushing movement designed to get load from the shoulders to the overhead position in the most efficient way possible. The athlete can choose to perform a Strict Press, Push Press, Push Jerk, or Split Jerk. Use one Barbell for both movements

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Deload week (9/12))

Set 1: 5 reps @ 75%

Set 2: 5 reps @ 75%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 75%

Set 5: 5 reps @ 75%

Rest 2 min b/t sets

Looking to build consistency with our first squat session back after the pause focus.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
Climb the ladder:

5 Toes To Bar

6 Double DB Alt Box Step ups (R+50/35, RX40/25) (R+ 24/20",Rx 20/16")

10 Toes To Bar

6 Double DB Alt Box Step ups

15 Toes To Bar

6 Double DB Alt Box Step ups

20 Toes To Bar

6 Double DB Alt Box Step ups

etc.

*Aim is to get off the T2B and on to the Step-overs quickly. Try and get as far ahead as you can in the early sets.

BOX ALT STEP UPS: Hold DBs anyway you want. Full extension of knees and hips at the top of the box. SUB DB reverse Lunges

T2B: athlete must go from a full hang to having the toes touch the pull-up bar. Both feet must touch the bar together, inside the hands. The arms and hips must be fully extended at the bottom and the feet must swing back to behind the bar, not out front. SUB knees to elbows and hanging knee raise or v-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 9.14.2021

CHEST: INCLINE (Use 45# Plate under bench)

5 x 5 Incline Bench Press

***Working weight at 88% of 1RM bench***

Strict Shoulder Press + Push Press (Complex)

Every :90Sec Start at 70-75% of 1RM Strict Press. Small increase at set4.

Set1-3: 3+6

Set4-6: 2+4

Conditioning: 10-20-30-20-10

10 DB Flies (flat bench)

5 Strict Chin-ups

10 DB Push Press

5 Bench dips

10 Push-ups

5 Strict Chin-ups

10 Bicep Curls (Empty BB)

5 Bench dips

Repeat for 20-30-20-10. Chin-ups/Bench Dips remain at 5 reps

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A: Power Snatch (Deload (Week 9/12))

Set 1: 2 reps @ 65%

Set 2: 2reps @ 65%

Set 3: 2 reps @ 70%

Set 4: 2 reps @ 75%

Set 5: 2 reps @ 80%

% are based off your 1rm power Snatch

B: Metcon (Time)

5 Rounds

30/24 Cal Row or Bike 25/18

14 Overhead Squats (Rx135/95, Rx95/65)

Goal: 13-15:00

Cap: 20 Min

The goal is to go unbroken on the barbell. Pick a pace on the rower/bike that allows for active recovery and quick transition to the barbel

SUB: OHS to Front Sq if needed

REMEMBER in order to click the R+ or Rx button that means you performed the workout exactly as written and in the case of the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels every time.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Active Recovery
HGX FIT 9.12.2021

400M Run

50 Mountain Climbers

50 Air Squats

50 Push-ups

50 Empty BB Shoulder to Ovhd

400M Run

40 Mountain Climbers

40 Air Squats

40 Push-ups

40 Empty BB Shoulder to Ovhd

400M Run

30 Mountain Climbers

30 Air Squats

30 Push-ups

30 Empty BB Shoulder to Ovhd

400M Run

20 Mountain Climbers

20 Air Squats

20 Push-ups

20 Empty BB Shoulder to Ovhd

400M Run

10 Mountain Climbers

10 Air Squats

10 Push-ups

10 Empty BB Shoulder to Ovhd

HomeGrown AthletX - Functional Fitness

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A: Deadlift

Every :90 x 6 Rounds

Set 0-3: 6 Reps @ 65-75%

Set 4-6: 6 Reps @ 75-85%

% Based On 1RM Deadlift

*Deadlifts MUST be UNBROKEN

B: Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

200m Run

12 Shoulder to overhead (R+135/95,Rx95/65)

5 Bar Muscle-ups

Goal: 1:00+ Per Round of rest

Stay unbroken on the barbell and muscle-ups as long as possible! Use the run recover and get ready to transitions quickly to the barbell.