HomeGrown AthletX - HGX-FIT

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A: Front Squat

5 Sets

Set 1 - 3: 8 reps at 65%

Set 4 - 5: 6 reps at 75%

Rest :90 seconds between sets

Percentages on 1RM

B: Metcon (No Measure)

SHOULDERS/ARMS:

Strict Press

5x8 (increase b/t sets)

Rest :90 seconds between sets

Immediately into…..4 SETS

10 DB Rear Flys (Thumbs pointing down)

10 DB Front/Side/Front Delt Raises

Immediately into….4 SETS

10 BB Bicep Curls

10 Diamond Pushups

10 BB Reverse Curls

20 Banded Tricep Extensions (Loop on Rig)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

5 each arm bottom up KB Press or Just a DB press (light)

10 Inch worm + :15 sec Down dog hold

10 Alt Cossack Squats

30-sec Front Rack barbell Squat hold

B: Squat Clean ((Halt Clean Below Knee + Clean), Week 3/12)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go,

reset after each clean.

% are based off your 1rm clean

C: Metcon (Time)

2:00 On / 1:00 Off Until Completion

200 Run (100m x2)

8 Strict Handstand Push-ups

Max Reps Double Devil Press (R+50/35, Rx 40/25)

Goal: 15-18 min

Cap: 23 min

These intervals should feel like sprint efforts from the very first round. Bank as much time as possible for the devil press by moving quickly through the run and hspu

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:30 Machine of Choice

10 Supermans

10 Air Squats

10 DB/KB Single arm windmills (light)

B: Back Squat (Week 3/12)

Set 1: 8 reps @ 70%

Set 2: 8 reps @ 70%

Set 3: 8 reps @ 70%

Set 4: 8 reps @ 75%

Set 5: 8 reps @ 75%

- Rest 1 ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (AMRAP - Reps)

3 x 4:30 AMRAP (3 Rounds)

400m Run

15 Deadlifts (R+265/185, Rx 225/155)

Max Wall balls in remaining time (R+20/14, Rx16/12)

Rest 1:30 B/T AMRAPs

Machine Sub:

Row or Ski: 20/16 Calorie

Bike: 16/12 Calories

HomeGrown AthletX - HGX-FIT

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A: Deadlift (6x6)

Working sets at 85%

If need be, work up to 85% last 2 sets

B: Metcon (No Measure)

BACK

5x10 Pendlay Rows (flat back/tabletop)

5x10 Bent Over Rows (wide grip at 45 degrees)

5x10 DB’s Bent Over Rows (together)

5x10 DB Pullovers

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

100m Run

10 Glute Bridge

12 Pushups

10 Deadlifts (empty bar)

B: Squat Snatch ((Halt Snatch Below Knee + Snatch), Week 3/12)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go,

reset after each snatches

% are based off your 1rm Snatch

C: Metcon (AMRAP - Reps)

3 Rounds

3:00 On / 2:00 Off

15 Pendlay rows (R+115/75, Rx 95/65)

20/16 Cal Row or Ski 16/12 Cal Bike

Max Reps Overhead Squat

Machine Subs:

Run: 200m

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 8.1.2021

AMRAP 10

2-4-6-8….REPS

Bench Press (135/95)

Burpees

***Keep adding 2 reps until the time cap of 10min***

REST 2MIN

AMRAP 10

2-4-6-8…REPS

DB Pull Overs

BB Bent Over Rows

***Keep adding 2 reps until the time cap of 10min***

REST 2MIN

AMRAP 10

***Using the J Hooks***

2-4-6-8…REPS

BB Rows (Pronate)

BB Supinated Rows

***Keep adding 2 reps until the time cap of 10min***

FINISH WITH 150 ABMAT SITUPS

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Every :75 x 8 Rounds

Power Snatch + OHS

Sets 1-2: 5+4 reps @ 65%

Set 3-4: 4+3 reps

Set 5-6: 3+2 reps

Set 7-8: 2+1 reps

% Based on 1RM Power Snatch

*Start at 65% and add weight each set. Looking for no misses

B: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
5 Bar Muscle-ups

8 Hang Power Snatch (R+125/85, Rx115/65)

16 Bar Facing Burpees

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

1: 15-20 Hollow rocks

2: 100 m Run

3: 10-15 Push ups (from knee if needed)

4: 15-20 Air Squats

B: Hang Power Clean (Barbell Conditioning Week 2/12)

Hang Power Clean

10:00 EMOM

Min 1-2: 10 Reps @ 55-60%

Min 3-4: 8 Reps @ 60-65%

Min 5-6: 6 Reps @ 65-70%

Min 7-8: 4 Reps @70-75%

Min 9-10: 2 Reps @75-85%

% are based off your 1RM Hang Power Clean

C: Metcon (Time)

200-150-100-50-25

Double Unders

1-2-3-4-5

Tire Flips

CAP: 18 Min

Push yourself and your boundaries.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

10 Good Mornings (empty bar)

10 Barbell Push Press (empty bar)

50ft walking Lunges

50ft Walking Leg kicks

Note 50ft=HGX Grown Strong wall to wall ball wall

B: Split Jerk (Week 2/12)

Pause Split Jerk + Split Jerk

(;02 Pause in dip position)

Sets 1-2 : 2+1 reps @ 65%

Set 3-4 : 2+1 reps @ 70%

Set 5: 1+1 reps @ 75%

Set 6: 1+1 reps @ 75-78%

- Rest 1ish minutes B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

For Time

5 Rounds

2 Rope Climbs

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) (25m down 25m Back)

20 Jump Split alt Lunges

Goal: 12-15min

18min time Cap

Use this workout to work on rope climb quality and technique. Focus on you descent and ways you can speed up transitions without using any extra pulls or energy on the way down.

D: Metcon (No Measure)

Accessories (If time permits)
3 Rounds

20 Banded Lat Pulldowns

10 Weighted Ring Rows

HomeGrown AthletX - HGX-FIT

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A: Front Squat

Percentages on 1RM

5 Sets

Set 1 - 3: 8 reps at 60%

Set 4 - 5: 6 reps at 70%

Rest :90 seconds between sets

B: Shoulder Press (STRICT PRESS: 10-8-6-4-2)

Immediately into…..5 SETS

10 Seated DB Arnold Press

10 DB Sumo High Pull

12 DB Rear Flys