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HomeGrown AthletX - Functional Fitness
A: Shoulder Press (STRICT)
3 set of 7 Reps
*Build to a heavy
B: Metcon (5 Rounds for reps)
5 Rounds for Reps
1 Minute Wall Balls (R+20/14, Rx 16/12)
1 Minute Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)
1 Minute Burpees
1 Minute Rest
*Score = Log the number of reps for each round. Final score will be the total amount of repetitions
*Partner Option:
5 Rounds For Reps:
1 Minute Synchro Wall Balls
1 Minute Synchro Alternating Dumbbell Power Snatches
1 Minute Synchro Burpees
1 Minute Rest
*This is a very "Fight Gone Bad" ish kind of workout.
3:00 Rounds w/ 1:00 Rest
15:00 of total work
The goal is to accumulate as many reps as possible within the time frame allotted.
MODIFICATIONS
WALL BALLS
Decrease Load/Reps
Squat Jumps
Goblet Squats
Single Dumbbell Thrusters
Push Presses
DUMBBELL POWER SNATCHES
Decrease Load/Reps
From the Hang
Full/Russian Kettlebell Swings
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
PARTNER - 30MIN CAP
Buy-In: Run 1 Mile
180 Step Forward Lunges Holding Medball (R+20/14, Rx 16/12)
150 MB Front Squats
100 Overhead Medball Sit-Ups
Cash-Out: 800m Run
*Partners run together and split work as needed with one partner working and one resting. Work together.
Partners should be close enough to each other that you can signal when to switch.
Due to this being a partner workout, the movements will be performed quicker when coming off rest. But, is it really "rest" 😉
B: Metcon (No Measure)
With a Partner switch as needed. one person works and one rest
"BANDED SWOLE" (little band)
100 Banded Triceps Extensions (attach to pull-up bar)
100 Banded Bent-Over Rows (stand on the band, bend at the hip)
100 Banded Bicep Curls (stand on the band and curl)
100 Banded Overhead Press (stand on the band and press overhead)
*15min time Cap
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
MILE RUN
Decrease Distance
100/70 Cal Bike
MED BALL SQUATS
Decrease Load/Reps
Decrease Range of Motion (Squat to a target)
MED BALL LUNGE
Decrease Load/Reps
Step back lunge in place
Box step ups
OVERHEAD MED BALL SIT-UP
Decrease Load/Reps
Abmat Sit-ups
800M RUN
Decrease Distance
50/35 Cal Bike
HomeGrown AthletX - HGX-FIT
A: Bench Press
Warm-up for about 10min
Warm-up rep scheme (10/8/6/4)
3 X 3 at 95% (Should feel heavy)!
Immediately…
5 Sets
8 DB Pullover (Heavy)
10 Close Grip Bench Press
B: Metcon (No Measure)
ARM/SHOULDER PUMP
2 ROUNDS
25 Bicep Curls
25 Push-ups
25 Strict Shoulder Press
25 Strict Chin Up (Supinated Grip)
HomeGrown AthletX - Functional Fitness
A: Back Squat (Wave - Week #4)
Wave #1
Set #1 – 5 Back Squats @ 70% of 1RM Back Squat
Set #2 – 3 Back Squats @ 75% of 1RM Back Squat
Set #3 – 1 Back Squats @ 80% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 75% of 1RM Back Squat
Set #5 – 3 Back Squats @ 80% of 1RM Back Squat
Set #6 – 1 Back Squats @ 85% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 80% of 1RM Back Squat
Set #8 – 3 Back Squats @ 85% of 1RM Back Squat
Set #9 – 1 Back Squats @ 90% of 1RM Back Squa
B: Metcon (Time)
400m Run
21 Power Cleans (R+115/75, Rx 95/65)
21 Push Jerks
400m Run
15 Power Cleans
15 Push Jerks
400m Run
9 Power Cleans
9 Push Jerks
*Run-Pull-Push on repeat with a descending barbell. This is fast 1-2 sets on the bb and aim to finish 10-12min with a 15min time cap
*Score = Time taken to complete the workout
MODIFICATIONS
POWER CLEAN
Decrease Load
Decrease Reps
From the Hang Position
Double Dumbbell Cleans
Single Dumbbell Hang Cleans
PUSH JERKS
Decrease Load
Decrease Reps
Single/Double Dumbbell Push Jerks
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 6.27.2021
CORE: EMOM10
SHOULDERS – 4 Rounds (15-18min Cap)
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)
30 Plank Shoulder Taps
ARMS: 3 Couplets all movements = 20reps (15-18min Cap)
3 Rounds for each – Move with a PURPOSE
#1. BB Reverse Curl + Shoulder to OVHD
#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)
#3. BB Bicep Curls + BB Tricep Skull Crushers
HomeGrown AthletX - Functional Fitness
A.: Warm-up (No Measure)
EMOM x 12 ( 2 Rounds):
Minute 1 – :100 m Run
Minute 2 – :40s Alt Samson Stretches
Minute 3 – : 100 m Run
Minute 4 – :40s scapular retractions
Minute 5 – :100 m Run
Minute 6 – :40s Glute Bridges
B.: Metcon (Time)
For time:
1000/800m Row/Ski or 60/48 Bike
then..
4 rounds
15 Burpee Box Jump Over (R+24/20, Rx 20/16)
20 Alt DB Snatches (R+50/35, Rx40/25)
30 Ab-mat Sit-ups
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
B1: Metcon (6 Rounds for reps)
[Part 1 ]
Every 2min with 1min Rest x 6 Rounds
30 Air Squats
20 Push-ups
10 Chest to Bar Pull-ups
Max Squat Snatches (R+135/95, Rx 115/75)
Part 1 – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds.
Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches.
Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell.
At 18:00, part B will start
MODIFICATIONS
AIR SQUATS
Decrease Reps
Decrease Range of motion (Squat to a Target)
PUSH-UPS
Decrease Reps
Elevate Hands/Knee Push-ups
CHEST TO BAR PULL-UPS
Decrease Reps
Chin Over Bar Pull-ups
Jumping C2B or Chin over Bar
10 Dumbbell Plank Rows (5 Each Arm)
SQUAT SNATCHES
Decrease Load/Reps
Power Snatch
PVC Power Snatch + Overhead Squat
B2: Snatch
At the 18min mark
8min to
Build to a Heavy Squat Snatch
Done at 26min
Part 2 – You have 8min to Build to a Heavy Squat Snatch. Athletes can aim to make 3-4 attempts. Log heaviest lift.
HomeGrown AthletX - Functional Fitness
A: Overhead Squat
3 Sets:
1 Pausing Overhead Squat (3sec at bottom)
4 Overhead Squats
Rest As Needed Between Sets.
B: Metcon (Time)
Time Cap 28min
50 Double Unders
20 Overhead Squats (R+135/95, Rx 115/75)
50 Double Unders
35/25 Cal Row or Ski or 23/18 Cal Bike
50 Double Unders
50 Supine Bar Rows
50 Double Unders
35/25 Cal Row or Ski or 23/18 Cal Bike
50 Double Unders
20 Overhead Squats
MODIFICATIONS
DOUBLE UNDERS: 1:00 DU Attempts, or 100 Single Unders, or 50 Line Hops
OVERHEAD SQUATS: Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) , or Front Squat or Back (injury)
ROW: Decrease Reps, or 25/18 Cal, or 400m Run