HomeGrown AthletX - Functional Fitness

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A: Clean and Jerk (Power C&J)

*building to a heavy single in 15 minutes

*This longer time frame leaves a lot of time for lighter technique work at the beginning

*You can push jerk or split jerk, but we recommend the push jerk for simplicity

Record the heaviest weight successfully lifted here

B: Metcon (Time)

15-12-9:

Burpee Box Jumps (R+24/20, Rx20/16″)

Power Clean and Jerks (R+155/105, Rx125/85)

*Today’s two part training day will focus on dialing in the power clean and jerk

* Your score for this piece is the total time it takes to complete 72 reps

HomeGrown AthletX - HGX-FIT

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 7

10/side x DBL DB Lunges (Fwd or Reverse) (50/35)

10/side x DBL DB Curtsy Lunge

20 x DBl DB Box Step Ups

REST 2 Min

B: Metcon (No Measure)

CORE: EMOM – Change movements
Abmat

Vups or Knee ups

Russian Twist

Bicycles

Ankle Touches

Plank Shoulder Taps

Side Plank – Right

Side Plank – Left

Mountain Climbers

Rocking Chair

HomeGrown AthletX - Functional Fitness

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A: Back Squat

10 Reps @ 67% 1RM

8 Reps @ 74% 1RM

6 Reps @ 80% 1RM

4 Reps @ 85% 1RM

2 Reps @ 90% 1RM

*Rest 1-2 Minutes Between Sets. Build up. All repetitions are taken from the rack.

NOTE: Record heaviest 2rep

B: Metcon (3 Rounds for reps)

AMRAP 5:

5 Strict Pull-ups

10 Push-ups

15 Air Squats

Rest 1 Minute

AMRAP 5:

5 Chest to Bar Pull-ups

10 Push-ups

15 Air Squats

Today’s bodyweight workout is an interval progression of the benchmark workout "Cindy"

The pull-up variation will change with each new 5-minute window:

1st 5 Minutes: Strict Pull-ups

2nd 5 Minutes: Pull-ups (Chin Over)

3rd 5 Minutes: Chest to Bar Pull-ups

Your score for each 5-minute AMRAP is total rounds and reps completed

MODIFICATIONS

5 PULL-UPS

Reduce Reps

5 Banded Strict Pull-ups

10 Ring Rows

10 Barbell Bent Over Rows

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

30-20-10

DB Single Arm Power Cleans (50/35)

DB Single Arm Cluster (Sq Cln + Thruster)

WB Bear Hold Alternating Fwd Lunges (20/16)

REST 2min

10-20-30

DB Cyclist Squats

DB Single Arm Push Press

WB Bear Hold Alternating Reverse Lunges

Remaining Time: Banded Movements

Lat Pulls

Press (Midline core)

Romanian Twist

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

1000 m Run

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

800 m Run

40 Dumbbell Box Step Overs (R+24'/20', Rx20'/16')

600 m Run

30 Dumbbell Front Squats

Time Cap: 30 minutes

HomeGrown AthletX - Functional Fitness

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A: Power Clean

5 Rounds build if possible

2 Pausing Hang Power Clean

1 Pausing Power Clean

*All pauses are for (1) second in catch position.

Note: Record heaviest complex

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
60 Double Unders

25/18 Cal Row/Ski or 20/15 Cal Bike

15 Power Cleans (R+135/95, Rx 115/75)

*Your score today is the total number of rounds + reps completed

*Home Cal Sub 400m Run

C: Metcon (No Measure)

3 Rounds not for time but 10min cap
15 Weighted Glute Bridges

12 Reverse alt step lunges (6 Each Leg)

9 Strict Toes to Bar

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A: Strict Gymnastics (3 Rounds)

AMRAP 2:

50 Double Unders

Max Strict Handstand Push-ups in Time Remaining

Directly Into…

AMRAP 2:

50 Double Unders

Max Strict Pull-ups in Time Remaining

*Rest 1 Minute Between Rounds

Each Round is 4 Minutes On, 1 Minute Off

*This will be repeated

B: Metcon (Time)

21-15-9:

Kettlebell Swings (R+53/35, Rx44/26)

Burpees

Directly Into…

800 Meter Run

*Our conditioning piece begins with a 21-15-9 and ends with a cash-out run, flows like this:

21 Kettlebell Swings

21 Burpees

15 Kettlebell Swings

15 Burpees

9 Kettlebell Swings

9 Burpees

800 Meter Run

*We expect this piece to take between 10-14min to complete with a 14min cap

C: Metcon (No Measure)

Midline: 3 Rounds
10 Weighted Sit-ups

20 Sit-ups (Unweight)

:30 Second Hollow Hold

*Rest 1 Minute Between Sets

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A: Back Squat (3 x 5)

*complete 3 working sets of 5 back squats

*Before the working sets, we’ll complete a few warm-up sets

*There is the option to build to a heavy set of 5 or stay at a challenging load across

*Record the weight used for all 3 sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Wallballs (R+20/14, Rx 16/12)

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

20 Box Jumps (R+24/20, Rx 20/16″)

20 Overhead Squats

250m Run

*If we had to describe the feeling of this workout, it would be "light and long"

*With a good amount of time to work today, it’s all about finding a manageable break-up plan and pace

*Your score today is the total number of Rounds + Reps completed

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Stamina (Not For Time)

1:30 Easy Row Ski or Bike, 45% Max Ring Muscle-ups or pull up work

1:30 Easy Row Ski or Bike, 50% Max Ring Muscle-ups

1:30 Easy Row Ski or Bike, 55% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 45% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 50% Max Ring Muscle-ups

2:00 Easy Row Ski or Bike, 55% Max Ring Muscle-ups

B: Metcon (Time)

3 Rounds
500m Run

6 Rounds of "The Chief"

*Today’s bodyweight and barbell workout includes rounds of a popular benchmark: "The Chief"

1 Round of "The Chief" is:

3 Power Cleans (R+135/95, Rx 115/75)

6 Push-ups

9 Air Squats

*After finishing the 500m run, you’ll complete all 6 rounds of "The Chief" before beginning the next round of running

*In total, we’ll complete 1500m of running and 18 rounds of "The Chief"

*Your score today is the total time it takes to complete the 3 rounds

*We expect this piece to take between 18-25 minutes to complete with a 25min cap

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulder Stability

EMOM 15

BB Overhead Fwd Lunges

KB Single Arm Bottoms Up Press/Side (Hold for :20 to :30s), If you can hold for over :30s, go up in weight

BB Front Delt Raises

REST 2min

EMOM 12

Paloff Banded Press/Side (resist the band from pulling you towards the rig – engage core)

Vups