HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Barbell Conditioning
Power Snatch / Squat Cleans

1:00 AMRAP - Max Reps Power Snatch (R+95/65, Rx75/55)

1:00 Rest

1:00 AMRAP - Max Rep Squat Cleans (R+95/65, Rx75/55)

1:00 Rest

- Continue Until 50 Reps of each are complete

*Minimum of 5 Unbroken Reps Per Set

-goal is 3 to 4 rounds of each with a 20min cap

B: Metcon (3 Rounds for time)

3 Rounds

20 Air Squats

10 Power Cleans (R+155/105, Rx 115/75)

12 Bar Facing Burpees

Rest 1:30 B/T Rounds

Pacing and moving smoothly is the name of the game on this workout. Find a consistent pace and look get keep all rounds around the same time

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 1 reps @ 85%

Set 4: 1 reps @ 87-90%

Set 5: 1 reps @ 95+%

% are based off your 1rm Push Press

B: Metcon (Time)

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

30 Toes to Bar

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

15 Toes to bar

30 Wall Ball

15 Box Jump Over

Goal: 10 - 12 min

CAP: 16 Min

Make a smart plan ahead of time for t2b and wb breaks. I would suggest testing your capacity on one of the movements and going to big unbroken sets and conservative on the other

HomeGrown AthletX - HGX-FIT

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A: Front Squat (EMOM 10)

Min 1 – 2: 2 Reps

Min 3 – 5: 2 Reps

Min 6 – 8: 1 Rep

Min 9 – 10: 1 Rep

Build to a HEAVY SINGLE!!

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

B: Metcon (No Measure)

BACK: 5 Sets

10 BB Bent Over Rows

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

10 DB Rear Flys

REST

CORE: EMOM 10

HomeGrown AthletX - Functional Fitness

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A: Clean (Complex)

Clean Pull + Sq Clean (Floor)

% are based off your 1rm Clean

B: Metcon (3 Rounds for reps)

4 x 3:00 AMRAPs

250 m Run

12 Power Cleans (R+135/95, Rx 115/75)

- Max Rep Double DB Renegade rows (R+50/35, Rx40/25)

Rest 1:00 btn AMRAPs

-For RR left row and right row =2 reps

Goal: 15+ Reps per AMRAP

The run should be at a 85-90% effort and the barbell unbroken.

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Pause)

(:02 Pause in Bottom)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 82-85%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 85+%

- Rest 2 minutes B/T Sets -

% are based off your 1rm Back Squat

B: Metcon (Time)

2021 virtual games event 3
10-9-8-7-6-5-4-3-2-1

Thruster (R+95/65, Rx75/55)

Wall Walk

Goal: Be smart on the thrusters if you go with the heavier option make sure to break them up early to be able to save your shoulder and keep heart rate lower for the rest of the workout.

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