HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Stamina Squats
On the Minute x 16 (8 Rounds):

Minute 1: 1 Front Squat

Minute 2: 2 Back Squats

*Barbell Loaded @ 60% 1RM Front Squat

B: Metcon (Time)

4 Rounds
30/24 Cal Row/Ski or 21/17 Cal Bike

30 Jump Split Lunges

30 Alt DB Power Snatches (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Gymnastics Conditioning
27-21-15-9:

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

leg lifts over KB

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
21/15 Row/Ski or 15/12 Cal Bike

12 Power Cleans (R+115/75, Rx 95/65)

9 Box Jumps (R+30/24,Rx24/20″)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bro-Shesh
CHEST: Time cap 25min

5 x 8 Bench Press

5 x 12 DB Pull Over (Use bench)

5 x 15 DBs Close Press (Use bench)

Rest: 30 seconds between sets

REST 2min

ARMS:

SUPERSET – 4 Sets

A. BB Bicep Curls "21"

B. 12 x BB Skull Crushers (Use bench)

Rest: 30 seconds between sets

SUPERSET – 4 Sets

A. 12 x DB Seated Hammer Curls (together)

B. Max effort – Bench dips

HomeGrown AthletX - Functional Fitness

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A: Snatch Pull (Complex)

5 Sets:

1 Pausing Snatch Pull (1s at knee level)

2 Snatch Pulls

Stimulus

Set 1 – 65% of 1RM Snatch of 1RM Snatch

Set 2 – 75% of 1RM Snatch

Set 3+4+5 – 85% of 1RM Snatch

Snatch Pull = Extension with a shrug at the top. Arms stay extended.

First rep will have a :01s pause at the knee on the way up, followed by 2 standard snatch pull reps. A chance to focus on only the work that takes place beneath the hip. Slow is smooth, smooth is fast. Be diligent with positioning.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
30 Air Squats

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

10 Pendlay Rows

*try and get 3-5 rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 40
Same weight for all movements (75/55)

5 Deadlifts

5 Hang Power Cleans

5 Front Squats

5 Push Press

5 Back Squats

80 Abmat Situps

70 Russian Twist

60 Plank Touches

50 Vups/Knee Ups

40 Bicycle Crunches

30 Ankle Touches

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

21 DB Box Step overs (R+24"/20", Rx20"/16") :: DB ( R+50/35, Rx40/25)

15 Ground to Overhead (R+115/75, Rx75/55 )

9 V-ups

HomeGrown AthletX - Functional Fitness

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A: Handstand Push-ups (Strict Handstand Push-up Conditioning off box )

100% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

60% of Max Strict Handstand Push-ups

80% of Max Strict Handstand Push-ups

100% of Max Strict Handstand Push-ups

Rest 1 Minute Between All Sets

we will do this again

MODIFICATION

One foot on box

Two feet on box

knees on box

DB strict press

B: Metcon (3 Rounds for reps)

AMRAP 4:

250m Run

20 Lateral Burpees Over DB

20 DB Renegade Row (R+50/35, Rx 40/25)

* try and finish at least one round of each

*250m =1 rep

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

HomeGrown AthletX - HGX-FIT

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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!

HomeGrown AthletX - Functional Fitness

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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