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HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
100 m Run
12 KB Swings (Russian)
15 Squat Jumps
15 Barbell good mornigs
B: Deadlift
12-9-6-3-6-9-12 Reps
*start at 55-60% for your first set of 12 and add weight by feel. Your second set of reps should be heavier than the first.
Work om Unbroken sets
% are based off your 1RM Deadlift
C: Metcon (Time)
3 Rounds
400m Run
100m Double DB Farmers Carry (R+50/35, Rx40/25)
50m Sled Push (R+&Rx Men Four 45/ Women Two 45 Plates)
12 Double DB Box Step Overs (R+24/20, Rx20/16")
Goal: 14:00-16:00
Cap: 20 min
Try your best to find a place in this workout to relax your grip. There will be a lot of interference so you will need to find a chance to clear that lactic acid buildup.
HomeGrown AthletX - Functional Fitness
A: Metcon (4 Rounds for weight)
Barbell Conditioning (Week 4/12)
For Time:
Power Clean & Jerk
10 Power Clean and Jerks @ 65%
Rest 1:00
8 Power Clean and Jerks - Add 10/5#
Rest 1:00
6 Power Clean and Jerks - Add 10/5#
Rest 1:00
4 Power Clean and Jerks - Add 10/5#
*Record weights for each round
*Reps can be either touch and go or singles. Athlete choice. You can also do a mixture of both
% is based off your 1RM power clean and jerk
B: Metcon (Time)
3 Rounds
50ft Single Arm Overhead Walking DB Lunge (Left Arm) (R+50/35, Rx40/25)
10 Sandbag Clean over shoulder (R+150/100, Rx100/70)
50ft SA Overhead Walking DB Lunge (Right Arm)
15 Double DB Front Squats
--
Rest 1:30 B/T Rounds
Scaled: 50# Sandbag or pick your wt. D-ball/ 35/25# DB (front rack lunge if needed)
Goal: 6 min per round
Cap: 25 min
Keep all movements unbroken and find a smooth pace on the sandbag cleans where you can try and actively recovery heart rate.
HomeGrown AthletX - HGX-FIT
A: Front Squat
5 Sets
Set 1 - 2: 6 reps at 70%
Set 3 - 4: 6 reps at 75%
Set 5: 6 reps at 80%
Rest :90 seconds between sets
B: Metcon (No Measure)
BACK/ARMS:
4 SETS
10 Pendlay Rows
10 Yates Rows
10 DB Pull Overs
15 Banded Lat Pull Downs
Immediately Into….
4 SETS
10 BB Reverse Curls
10 DB Hammer Curls
10 Plate Bicep Curls – Straight into 10 Plate Tricep Ext (Behind Head)
10 Chin Ups
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
12 Seated Single Arm Banded Lat Pull-downs (L Arm)
12 Seated Single Arm Banded Lat Pull-downs (R Arm)
20 Banded Pull-aparts
12 Scapular Pull-ups
B: Push Press ((Week 4/12))
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 70%
Set 4: 5 reps @ 75%
Set 5: 5 reps @ 75%
- Rest 1 ish minutes B/T Sets
% are based off your 1rm Push Press
C: Metcon (Time)
40 Wall ball (R+20/14,Rx 16/12)
4 Rope Climbs
50ft Handstand Walk (R+ 50ft/Rx25ft)
30 Wall ball
3 Rope Climbs
50ft Handstand Walk
20 Wall ball
2 Rope Climbs
25ft Handstand Walk
10 Wall ball
1 Rope Climbs
25ft Handstand Walk
Scaled: Lay to stand rope pull-ups / 3 wall walks
Goal: 15:30 - 17:00
Cap: 20 min
This will be a very high skilled workout with heavy wb volume. Break up your sets early and often and pushed to stay in unbroken segments on the handstand walks. This is a great workout to test all the work you have put into your rope climbing technique so go for it and be efficient on the ascent and descent to save you for the rest of the movements.
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
:30 Wall Sit
10 Front Sq (empty bar)
10 Muscle cleans (empty bar)
B: Squat Clean (Week 4/12)
(Halt Squat Clean Below knee)
Set 1: 3 reps @ 65%
Set 2: 3 reps @ 65%
Set 3: 3 reps @ 70%
Set 4: 3 reps @ 70%
Set 5: 3 reps @ 70%
Set 6: 3 reps @ 75%
- Rest 1 ish minutes B/T Sets -
Cleans are not touch and go,
% are based off your 1RM Hang Clean
C: Metcon (AMRAP - Rounds and Reps)
15:00 AMRAP
15 Push-ups
8 Power Snatch (R+135/95, Rx115/75)
70 Double Unders
Scaled: 75/55# Barbell / 120 Single Unders
Goal: 5+ Rounds
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds (For Quality)
1:00 Machine of Choice
10 Air Squats
10 Jumping Alt Lunges
10 Strict Press
B: Back Squat (Pause Back Squat (Week 4/12))
Pause Back Squat + Back Squat
(:02 Pause in Bottom)
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 1 ish minutes B/T Sets -
% are based off your 1rm Back Squat
C: Metcon (Time)
3 Rounds
20/16 Cal Row or Ski or 16/12 Cal Bike
400m Run (R+20/14 Vest)
20 Burpees to 6" Target
Rest 1:00 B/T Rounds
Rx: No Vest /15 Burpees
Scaled: 16/12 Cal Row or Ski or 12/8 cal Bike/ 15 Burpees
Goal: 4:30 / Round
Cap: 25 min
Work on your monostructural pacing on this piece. The burpees will be the focus of the work so make sure you are holding sustainable rowing and running paces to get yourself the best chance to stay consistent on round times.
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds (For Quality)
100m Jog
10 Inch Worm + Push-up
5/ Leg Cossack Squat with DB/KB (light)
PVC Warm-up:
10 Snatch Grip Press
10 Snatch Grip Push Press
10 Overhead Squats
B: Squat Snatch (Week 4/12)
(Halt Sq Snatch below knee)
Set 1: 3 reps @ 65%
Set 2: 3 reps @ 65%
Set 3: 3 reps @ 70%
Set 4: 3 reps @ 70%
Set 5: 3 reps @ 70%
Set 6: 3 reps @ 75%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go
% are based off your 1rm Hang Snatch
C: Metcon (Time)
2 Rounds
24 Toes to bar
21 KB Swings (R+70/53, Rx 53/44)
24 Toes to bar
15 KB Swings
24 Toes to bar
21 KB Swings
Rest 4 min B/T Sets
Rx: 15 T2B Per Round
Scaled: 35/26# KB / 12 Knee Raises
Goal: 6-7:30 / Round
CAP: 18 min
Work to stay unbroken as long as possible or keeping it to as few as sets as possible. This will be grippy.
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 8.8.2021
3 ROUNDS
10 DB FLOOR PRESS (50/35, 40/25)
10 DB RDL
200M RUN
50 SINGLE UNDERS
INTO…
3 ROUNDS
10 DB THRUSTERS
10 DB BOX STEP OVERS
200M RUN
50 SINGLE UNDERS
INTO…
3 ROUNDS
10 DB PUSH JERKS
10 DB DEFICIT PUSH-UPS
200M RUN
50 SINGLE UNDERS
CORE:
:40 ON/ :20 OFF
HOLLOW ROCK
RUSSIAN TWIST
VUPS
HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 3/12)
Every 2:00 x 6 Sets
Set 1: 6 reps @ 75%
Set 2: 6 reps @ 75%
Set 3: 6 reps @ 80%
Set 4: 6 reps @ 80-82%
Set 5: 6 reps @ 85%
Set 6: 6 reps @ 85%+
% are based off your 1RM Deadlift
B: Metcon (Time)
2 Rounds
20 Double DB Push Press (R+50/35, Rx40/25)
50ft HSW (50ft=wallball wall to grown strong wall)
75 Double Unders
- Rest 2:00
2 Rounds
20 Single DB Hang Snatch
50ft HSW
75 Double Unders
Rx: 25ft HSW
Scaled: 25/15# DB / 2 Wall Walks + :15 Hold on last rep / 100 Single Unders
Goal: 2:30-3:00 round
We are looking at movements that will all greatly tax the shoulder so work on movement quality and really using your legs and hips on the DB movements to try and give those shoulders a break. We are looking to keep the handstand walks unbroken in one straight shot