HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 AMRAP (For Quality)

250 m Run

8 Deadlifts (empty bar)

12 Alt V-ups

10 front Squat

B: Squat Clean (Week 2/12)

(Halt Clean Below Knee + Clean)

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

Set 3: 1+1 reps @ 70%

Sets 4-5: 1+1 reps @ 75%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go, reset after hang halt clean

% are based off your 1rm Squat Clean

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
16 Calorie Row

10 Deadlifts (R+185/125, Rx155/105)

10 Box Jump Overs (R+24/20, Rx20/16″)

Machine Subs:

Ski: Same

Bike: 14/10 calorie

Run: 200m

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

12/9 Calorie Row/Ski or Bike 8/6

6 Burpees

12 Supermans

10 Air Squats

B: Back Squat

Sets 1-2 : 8 reps @ 65%

Sets 3-4: 8 reps @ 70%

Set 5: 8 reps @ 70-75%

- Rest 1ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

w/ 20/14# Vest

2 Rounds

400m Run

40/32 Calorie Row

250m Run

20/16 Calorie Row

Machine Subs:

Ski Same

Bike: 30/22, scale 15/11

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Every 2min x 6 Rounds)

Deadlift: Working sets between 65-85%

Every 2min x 6 Rounds

8 Deadlifts

8 Good Mornings

***BUILD EACH ROUND***

B: Metcon (No Measure)

AMRAP 4

5 Deadlift 185/125

4 Bar Facing Burpees

REST 2min

AMRAP 4

5 Deadlift 225/155

8 Pull-ups

REST 2min

AMRAP 4

5 Deadlift 255/185

12 Goblet Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

100m Jog

10 KB Russian Swings (light)

10 KB Goblet Squats

10 alt Cossack Squats

B: Snatch (Week 2/12)

(Halt Sq Snatch Below Knee + Sq Snatch)

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 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 (Time)

Row 2,000m/1,600m

Every 1:30 Complete:

8 double DB Thrusters (R+50/35, Rx 40/25)

Machine Subs:

Ski: Same

Bike: 100/84 cals

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 7.25.2021

***Pair of Dumbbells***

5 DB Front Squats (50/35)

5 DB Burpee Box Step Overs (24/20)

5 Toes To Bar

250M Run

10 DB Front Squats

10 DB Burpee Box Step Overs

10 TTB

250M Run

15 DB Front Squats

15 DB Burpee Box Step Overs

15 TTB

250M Run

20 DB Front Squats

20 DB Burpee Box Step Overs

20 TTB

250M Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM
Min 1: :45 Burpees

Min 2: :45 jump rope

Min 3: :45 Squats

PVC Snatch Warmup

10 Pass Throughs

10 Good morning

10 Snatch Grip Push Press

10 Power Snatch

B: Power Snatch (Barbell Conditioning)

2 Rounds

Set 1: 10reps

Set 2: 8reps

Set 3: 6reps

Set 4: 4 reps

Set 5: 2 reps

Rest No more than 1:00 Between sets

*Start at 55% and add 10# each set. Reset at 55% for the second set of 10 on down.

*Work on Touch and Go sets

% are based off your 1RM Power Snatch

C: Metcon (Time)

5 Rounds

10 Box Jumps (R+24/20, Rx20/16″)

16 Alt Dumbbell Snatch (R+50/35, Rx 40/25)

5 Ring Muscle-ups

Rest 1:00 B/T Rounds

Goal: 2:45-3:30/ Round

CAP: 25 min

The crux of this workout will be the RMU for most athlete so plan your workout around those. The dumbbell does not need to be unbroken but if gymnastics are your jam, today can be a good opportunity to touch and go to dumbbell to see how it effects your muscle-ups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Power Clean and Push Jerk

10:00 EMOM

Complete 3 Reps Every Minute

*All Sets to be done at 65%

% are based off your 1RM Power Clean and Power Jerk

B: Metcon (Time)

9-12-15-12-9

Calorie Bike/Row/Ski

Hang Power Clean (R+115/75, Rx 95/65)

Front Squats

Goal: 8-10

Cap: 15 min

This is a full out sprint! Work on quick and quality movement on the barbell.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (For Quality)

100 m Run

10 Pike Leg Lifts (sitting on your butt with your hand next to your hips lift both feet)

10 Push-ups

10 Russian twist

10 Scap Pull-ups

B: Split Jerk

Pause Split Jerk + Split Jerk

(2s Pause in dip position)

Sets 1-2: 2+1 reps @ 60%

Set 3: 2+1 reps @ 65%

Set 4: 2+1 reps @ 70%

Sets 5-6: 1+1 reps @ 70%

- Rest 1ish min B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

Gymnastics Skill Work
100 DU

100ft Handstand Walk (50 down/50 back)

400m run

100 Handstand Walk

100 DU

100 Handstand walk

400m run

100 Handstand Walk

100 DU

Machine Sub:

Bike: 22/16 Cals

Row & Ski 30 cals

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 7.22.2021

SHOULDERS – 4 Rounds (Rest b/t Rds = :30sec)

100m DB’s Farmers Carry

10 BB Seated Military Press (Front Rack) – Use Box or Bench

10 BB Seated Military Press (Behind The Neck)

15 Plate Standing Lateral Raises (Hip to Ovhd)

15 DBs Front/Side/Front Delt Raises

Immediately Into…..

BACK – 4 Rounds (Rest b/t Rds = :30sec)

10 Dbl DB Bent Over Rows

10 BB Wide Grip Bent Over Rows

5 Strict Pull Ups

5 Strict Chin Ups

20 Banded Lat Pull Downs (from the rig)

Immediately Into…..

Time permitting: Burnout X3

20 BB Reverse Curl + 20 Shoulder to OVHD

**Do not drop BB**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

2 Rounds (For Quality)

1:00 Wall Sit

:30 Handstand Hold (on wall) OR Plank Hold

20 Alt forward step Lunges

B: Squat Clean

(1 Halt Sq Clean + 1 Sq Clean)

Sets 1-2 : 2+1 reps @ 60%

Sets 3-4 : 1+1 reps @ 65%

Set 5: 1+1 reps @ 70%

- Rest 1ish min B/T Sets -

* Cleans are not touch and go,

reset after each

% are based off your 1rm Squat Clean

C: Metcon (Time)

10 ROUNDS
3 Clean and Jerks (R+135/95, Rx 115/75)

3 Bar Facing Burpees

Goal: 6-8 min

Cap: 12min

This one is all about transitions and rep speed. This should be full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is