HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (5 Sets)

1 Tempo Strict Press (Up fast, :4 down)

2 Strict Presses

(Rest as needed between set)

Part B – 1 Set:

Max Reps Empty Bar Strict Press

B: Metcon (Time)

9-15-21:

Burpee Box Jump Overs (R+24/20, Rx20/16″)

Power Clean & Jerks (R+135/95, Rx 115/75)

Yicks an ascending rep scheme that will steal the soul. It’s sneaky.

8:00-12:00 workout. Time Cap 15min

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

BURPEE BOX JUMP OVERS

Reduce Box Height

Burpee Step-Over/Box Step Ups

Burpees Facing an Object

Burpee Broad Jumps

POWER CLEAN & JERKS

Decrease Load/Reps

Hang Clean and Jerks

DB Clean & Jerks

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for weight)

3 Rounds for Quality:
6 Double Dumbbell Bench Press

:30-1:00 Hanging L-Sit on pull up bar

*Build up on bench or same wt across. hold DB in a neutral grip. share benches or do floor press if not enough benches

Rest As Needed Between Sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 13
60 DU (Sub 120 Singles)

40 Air Squats

20 Power Snatches (R+75/55, Rx 65/45)

Targeting for 3-4 rounds

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

AIR SQUATS

Decrease Reps

Squat to a Target (Decrease Distance)

Lunges

DU

Decrease number

120 singles

15/12 Cal Assault Bike

15 x 10m Shuttle Runs

POWER SNATCH

Decrease Load/Reps

20 American Kettlebell Swings

20 Alternating Dumbbell Power Snatches

HomeGrown AthletX - HGX-FIT

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A: Back Squat (5x5 at 80% of 5RM Every 2min)

Between each set complete

8 Dbl DB RDL

B: Metcon (No Measure)

Back
5 x 10 BB Pendlay Rows (BB from floor) – NO BOUNCING

5 x 10 BB Bent Over Rows (BB at 45 degrees)

3 x 8/side DB Rows (Heavy)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

On the 3:00 x 3 Sets:
20 Double DB forward Step Lunge

*Dumbbells must be in proper rack position (hands on handles). Build each round or stay with the same weight

B: Metcon (Time)

PARTNER
2,000/1,600 Meter Row or Ski

40 Bar Muscle-ups

16 Rounds of "Macho Man" (R+155/105, Rx125/85)

("Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)

MODIFICATIONS

ROW

Decrease Distance

Run 1 Mile/1,600m

100/70 Cal Assault Bike

MUSCLE-UP

Decrease Reps

Burpee Pull Ups

"MACHO MAN"

Decrease Load

Power Clean from the Hang with a Dumbbell

Front Squat to a target holding a DB/Med Ball

Push Jerk with a Single DB

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality:
15 Banded Kneeling Hip Thrusts

12 Cossak Squats (6 each side)

9 Pendley Barbell Rows

*Note – this is a warm up

B: Metcon (Time)

"Karen! Run!" - 15min Time Cap
10 Rounds For Time:

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

100m Run

MODIFICATIONS

WALL BALL

Decrease Load/Reps

9ft target

Squat Jumps

RUN

Decrease Distance

9/7 Bike

12/9 Cal Row or Ski

C: Metcon (No Measure)

If time: Group Abzzzzzzz

Work for 5min

Plank Hold

(Every :30 perform 5 sit-ups)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 6.8.2021

CHEST: Med Ball (Time cap 20min)

8 Sets

6 x "Explosive" Push-up to Plate(s)

4/side Offset Push-ups from Med Ball

8 x Close Grip Push-ups (both hands on med ball)

8 x Decline Push-ups (both feet on med ball)

REST 2min

SHOULDERS: USE BOX OR BENCH

4 x (6–8reps) Seated Military Press (Front rack position)

4 x (6-8reps) Seated Military Press (Behind the neck)

4 x 10 Seated DB Arnold Press

4 x 15 Seated DB Reverse Flys

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Wave - Week 1 of 6)

Wave #1

Set #1 – 6 Back Squats @ 60%

Set #2 – 4 Back Squats @ 65%

Set #3 – 2 Back Squats @ 70%

Wave #2

Set #4 – 6 Back Squats @ 65%

Set #5 – 4 Back Squats @ 70%

Set #6 – 2 Back Squats @ 75%

Wave #3

Set #7 – 6 Back Squats @ 70%

Set #8 – 4 Back Squats @ 75%

Set #9 – 2 Back Squats @ 80%

B: Metcon (Time)

18min Cap
21-15-9-6

DB Z Press (R+45/25, Rx 35/15)

Strict Ring Dip

DB Deficit Push-Up (hand on DB’s)

DB Z-PRESS

Start seated on floor with legs straight. Press DB overhead without leaning back at the torso. Keep arms close to the ears and hands in a neutral grip.

RING DIP

We love the Rings! Increasing stability on a frictionless plane. If needed use a band or place one foot on the ground. Box or Bench Dips can also be used and keep them strict

DEFICIT PUSH-UP (ON DB’S)

Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor. Athletes can go on your knees if needed

Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Athletes, block yourselves in with plate or go from the hands.

MODIFICATIONS

DB Z PRESS

Barbell Strict Press

Decrease Load

RING DIP

Toe Supported Ring Dip

Jumping Ring Dips

Dips off a Box

DB PUSH-UP

Regular Push Up/Hands Elevated

DB Bench Press

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 6.06.2021

21-18-15-12-9-6-3

Buy-In: 1000m Row/Ski

Deadlift (185/135)

DB Floor Press (50/35)

Abmat Situps

Cash Out: 1000m Run

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

WARM UP

2 Rounds

250 m Run

20 Hollow Rocks

10 Alternate Spiderman (5xside)

5 Push-up to Down Dog

B: Front Squat (Complex)

5 Sets Every 2min

1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)

1 Pausing Front Squat (3sec at the bottom)

2 Front Squats

Percentage based on 1RM Front Squat

Set 1: 55%

Set 2: 60%

Set 3: 65%

Set 4 and 5: 70-75%

***Record heaviest complex

C: Metcon (Time)

21-18-15-12-9 (Time Cap 18min)

Front Squats (115/85)

Russian KB Swings (53/35)

Lateral Burpees Over BB

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Snatch Pull Complex - Heavy 5 TNG Power Snatch
3 Sets:

1 Snatch Grip Tempo Deadlift (4s up, 4s down)

1 Snatch Grip Deadlift

1 Snatch Pull

really work on positioning

then

build up to a heavy 5 touch and go power snatch

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25:

250 Run

1 Round of "Cindy"

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

250 Run

1 Round of "Cindy"

6 Power Clean and Jerks

250 Run

1 Round of "Cindy"

9 Power Clean and Jerks

[Add 3 Power Clean and Jerks Per Round]

MODIFICATIONS

RUN

Reduce meters

18/12 Calorie Row/ski or 10/7

CLEAN & JERK

Reduce Load

Hang C&J (For simplicity or injury)

Injury: Only Clean or Only Jerk

"CINDY"

Pull-Ups: 5 Banded/Jumping

Push-Ups: Reduce Reps or Elevate hands to a box or bench before dropping to knee push ups

Air Squats- Reduce Reps or Squat to a target