HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (Power Snatch + Overhead Squat)

On the Minute x 10:

2 Power Snatches

1 Overhead Squat

*build to a heavy for the day

B: Metcon (Time)

21-15-9
Power Snatches (R+75/55, Rx 65/45)

Overhead Squats

directly into...

70/50 Cal Row/Ski or 50/35 Cal Bike

directly into...

9-15-21:

Power Snatches

Overhead Squats

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A: Deadlift (5x5)

Percentage is based on 1RM on 10/22/2020

5x5 at 80-85% of 1RM (Time cap 20min)

B: Metcon (No Measure)

GRIPPY!!!

50-40-30-20-10 reps of BB Reverse Curls (empty)

10-20-30-40-50 reps of KB Russian Swings (53/35)

Time remaining: CORE!

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A: Thruster (Complex)

On the 2:00 x 6:

3 Power Cleans

1 Thruster

Set 1: 60% 1RM Clean

Set 2: 64% 1RM Clean

Set 3: 68% 1RM Clean

Set 4-6: 72-80% 1RM Clean

Note: Record heaviest thruster

B: Metcon (Time)

800 Meter Run

20 Power Snatches (R+115/75, Rx 95/65)

20 Pendlay rows

800 Meter Run

20 Clean & Jerks

20 Pendlay rows

800 Meter Run

20 Thrusters

20 Pendlay rows

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A: Metcon (Time)

30 DB-Facing Burpees

Accumulate 1min Double DB hold OH (R+50/35, Rx 40/25)

30 DB-Facing Burpee

B: Metcon (Time)

3 Rounds
50 Wallballs Sq Jumps (R+20/14, Rx 16/12)

25 Toes to DB

10 Devil Presses (R+50/35, Rx 40/25)

*Time Cap 30min

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A: Metcon (No Measure)

CHEST/BICEPS: 10 Rounds – Using a Bench

***Maximum 2 Sets of DB’s***Choose a weight to keep intensity!

***Heavier for Bench Press and Upright Rows

***Lighter for Bench Fly’s and Hammer Curls

8 x DBs Bench Fly’s (imagine a barrel on your chest and keep the arch throughout the movement – squeeze/contract at the top)

8 x DBs Bench Press

8 x DBs Seated Hammer Curls (together)

8 x DBs Upright Rows (standing/together)

8 x Close Grip Bench Push-ups (hands - triangle position on the bench)

30 x Banded Bicep Curls (Green or Thin Blue band)

Time remaining:

50 Abmat Situps

50 Vups

50 Russian Twist

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A: Metcon (Time)

Push Jerk Complex
12 Push Jerks

9 Push Jerks

6 Push Jerks

Rest 1:00

6 Push Jerks

9 Push Jerks

12 Push Jerks

Single bar, taken from the ground, changing weights on our own.

Stimulus

Set of 12 @ 60% of 1RM push Jerk

Set of 9 @ 70% of 1RM push Jerk

Set of 6 @ 80% of 1RM push Jerk

– Aim here is to bring awareness to our weakest link in the movement.

– When we go towards higher volume, it exposes the holes we have.

– Be mindful and take note of how we feel/perform when deep in the sets.

– Mechanics, mechanics, mechanics.

B: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 150 DU (sub 300 singles)

15 HR push ups

15 OHS (R+95/65, Rx 75/55)

Rest 3 mins

AMRAP 5:

Buy-In: 100 DU

15 HR push ups

10 OHS (R+135/95, Rx 115/75)

Rest 3 mins

AMRAP 5:

Buy-In: 50 DU

15 HR push ups

5 OHS (R+185/125, Rx155/105)

*try to get 5-8 rounds total

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A: Metcon (No Measure)

NYE WOD

All movements = 31 reps

Barbell 75/65

1. Push Press/Shoulder 2 Ovhd

2. Snatches

3. Situps

4. Vups

5. Hand Release Pushups

6. Box Jump Overs (24/20, 20/16)

7. Back Squats

8. Thrusters

9. Lunges (Fwd)

10. Curtsy Lunge

11. Burpees

12. 365m Row/Ski

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A.: Metcon (Time)

Happy New Year!

For Time

800 meter Run

50 Hang Power Cleans (R+115/75, Rx75/55)

50 Air Squats

600 meter Run

30 Hang Power Cleans (R+135/95, Rx115/75)

30 Air Squats

400 meter Run

10 Hang Power Cleans (R+155/115, Rx135/95)

10 Air Squats

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A1: Power Snatch (Technique)

On the 0:00: 1:30 x 5 Sets:

1 Power Snatch

3 Snatch Balances

Stimulus

Set 1 – 50% of 1RM Snatch

Set 2 – 55% of 1RM Snatch

Sets 3+4+5 – 60-65% of 1RM Snatch

Technical work to prime for heavier hang squat snatches.

Please focus on two points… 1. Positioning and 2. Speed.

Following the power snatch, start with our feet in our "pulling" stance (around hip width).

As we drop into our squat during the snatch balance, find our "squatting" stance (around shoulder width).

The quality of this footwork is key, and the first focus point.

After we dial in the footwork, turn our attention towards the speed of the drop.

A2: Hang Snatch

On the 10:00…Hang Squat Snatch

On the Minute x 10:

1 Hang Squat Snatch

Stimulus

Set 1 – 56% of 1RM Snatch

Set 2 – 60% of 1RM Snatch

Set 3 – 64% of 1RM Snatch

Set 4 – 68% of 1RM Snatch

Set 5 – 72% of 1RM Snatch

Set 6 – 76% of 1RM Snatch

Set 7 – 80% of 1RM Snatch

Sets 8+9+10 – 80-90% of 1RM Snatch

B: Metcon (Time)

20/15 Cal Row/Ski, 14/11 Cal Bike, 10 Hang Squat Cleans (R+155/105, Rx125/85)

20/15 Cal Row/Ski, 14/11 Cal Bike, 9 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 8 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 7 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 6 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 5 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 4 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 3 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 2 Hang Squat Cleans

20/15 Cal Row/Ski, 14/11 Cal Bike, 1 Hang Squat Cleans

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A: Metcon (Time)

100 Burpees

every 3:00 run 250m Run, start on run

Time Cap – 15:00

B: Metcon (2 Rounds for reps)

On the 0:00…

AMRAP 10:

5 Deads, (R+ 315/205, Rx225/155)

14/10 Cal Row/Ski or 10/7 Cal Bike

30 push ups

On the 15:00…

AMRAP 10:

10 Deadlifts (R+205/145, Rx155/115)

14/10 Cal Row/Ski or 10/7 Cal Bike

15 HR Push ups