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**

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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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jumping Jacks

10 Inch Worms

15 KB Swings

10 KB squats

*Light Kettlebell

B: Back Squat (RETEST 1RM )

c: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
15 supine bar rows

15 Kettlebell Swings (Russian) (R+70/53, Rx 53/44)

15 strict Handstand Push-ups

Goal: 5+ Rounds

Break supin bar rows nd HSPU sets up early if needed. Work to keep swings unbroken and use these reps to breathe

HomeGrown AthletX - HGX-FIT

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A: Deadlift

Deadlift: Working sets between 70-85%

Every 2min x 6 Rounds

5 Deadlifts

10 Good Mornings

***BUILD EACH ROUND***

B: Metcon (No Measure)

100 KB Russian Swings (53/35)

50 DL (205/145)

100 DB Floor Press (50/35)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

:20 On / 10 Off

3 Rounds

Line Hops

Shoulder Taps

Air Squats

Push-ups

Then - 1 Round

PVC Snatch Warm-up

10 Pass Throughs

10 Snatch grip push press

10 Snatch Balances

10 Overhead Squats

B: Snatch (Week 1/12 - 5 Sets)

(Halt Sq Snatch below knee + Sq Snatch)

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

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

Set 5 : 1+1 Reps @70%

- Rest 1ish minutes B/T Sets

*% are Based off 1RM Snatch

*Squat Snatch are NOT touch and go, reset after each

The Halt Snatch is a great exercise to work on strengthening positions, learning how to assign tension properly and train the timing aspect of the arms and how that relates to the transition into your overhead squat.

A common error in Snatch technique is letting our hips rise BEFORE our shoulders. We don’t want to pull the Snatch from the floor with our arms or back.

Think about it like a leg press, where you’re really pushing with the legs to initiate the movement so shoulders and hips rise together

C: Metcon (6 Rounds for reps)

EMOM for 18:00 (6 Rounds)

Min 1: 8 Double DB Devil Press (R+50/35, Rx 40/25)

Min 2: 8 Bar Muscle-ups

Min 3: 18/14 Calorie Row

Machine Subs:

Ski/ Same

Bike: 16/12 Calorie

Run: 200m

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST/DEADLIFT:

10-20-30

DB Floor Press (70/50, 60/40)

Deadlift (225/155, 185/125)

250M Run

REST 2min

ARMS: Empty Barbell

10 Sets

10 Bicep Curl

10 Strict Shoulder Press

10 Rows off the RIG

10 Supinated Rows off the RIG

10 Diamond Push-ups

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time:

20 C2B Pull-ups

40 Hand-Release Push-ups

60 Hang Power Cleans (R+115/75, Rx95/65)

80 Wall Ball (R+20/14, Rx 16/12)

100m Bodyweight Walking Lunges