HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex: 6 Sets)

1 Pausing Power Snatch (1″ above parallel)

1 Pausing Squat Snatch (bottom)

On the Power Snatch, find the receiving position about 1″ above parallel. With the purposeful deeper catch focusing on footwork and positioning. A full pausing Squat Snatch to follow, with our pause in the bottom of our squat. Take your time, get your balance and standing up

Rest about 1:00 between sets

B: Metcon (Time)

5 Rounds
21 Wallballs Sq Jumps (R+20/14, Rx 16/12)

18 Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)

15 Box Jumps (R+24/20, Rx20/16″)

12 V-ups

*Score: Time it takes to complete the 5 rounds

*Time cap 25 minutes.

The goal is to choose weights, variations, or rep schemes that allow the work to be completed under the cap

WALLBALLS SQ JUMPS

Choose a weight that you could complete for 15+ unbroken reps when fresh

ALTERNATING DUMBBELL POWER SNATCHES

Let’s choose a weight that can be completed for 20+ reps unbroken when fresh

We’ll alternate arms on every rep and both heads of the dumbbell should make contact with the floor between the feet

BOX JUMPS

These are standard box jumps, which require full extension at the top of each rep

Jump up to the box for "R+ and RX"

We encourage all athletes to step off or jump off the box instead of the riskier "rebounding" option

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A: Metcon (No Measure)

6 Rounds
DB Complex – Switch Sides Each Round

10 DB Single Arm Hang Cleans (50/35, 40/25)

10 DB Single Arm Front Squats

10 DB Single Arm Push Press

10 DB Single Arm OH Lunge

Time Remaining: CORE

EMOM: 10

ABMat Situps

Russian Twist

Hollow Rock

Vups/Knee ups

Ankle Touches

Plank Touches (Reach forward)

Side Plank – Right

Side Plank – Left

Bicycles

Rocking Chair

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Minutes

500 m Run with one DB (R+50/35, Rx40/25)

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

15 Man Makers

9 DB Sit ups

B.: Metcon (No Measure)

Core

2 Rounds

:40 on / :20 off

- Mountain Climbers

- Hollow Hold

- Plank

- Superman’s

- Windshield Wipers

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A: Metcon (3 Rounds for reps)

[0:00 – 10:00] 1 Mile Run

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

[10:00 – 13:00] Rest

[13:00 – 20:00] 800m Run

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

[20:00 – 23:00] Rest

[23:00 – 27:00] 400m Run

Max Thrusters (R+95/65, Rx 75/55)

As the time windows decrease (10-7-4), so do the run distances and weights on the barbell

Your score for each round is total reps on the barbell

We’ll rest 3 minutes between rounds and change out weights

RUN

If your best mile is above 8:30, reduce the distances to 1200-600-300 meters respectively

This gives you enough time on the barbell for each round

See "modifications" for running alternatives

BARBELL LIFTS

Choose your weights for each movement based off the following recommendations:

Clean and Jerks: 9+ Unbroken Reps When Fresh

Power Snatches: 15+ Unbroken Reps When Fresh

Thrusters: 21+ Unbroken Reps When Fresh

MODIFICATIONS

1 MILE RUN

100/75 Cal Bike

800 METER RUN

50/35 Cal Bike

60 Shuttle Runs [10 Meters]

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]

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A: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1:

Push ups

V-ups

B1: Metcon (Time)

Part 1

For Time, with a 30:00 Time Cap:

2000m Row/Ski or 100/75 Cal Bike

150 Double-Unders (300 singles)

100 Bar-Facing Burpees

B2: Hang Clean

Part 2

In Time Remaining until the 30:00 Cap:

Build to a 1RM Hang Squat Clean

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A: Metcon (No Measure)

3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement – Time CAP 10min for each movement. You have to keep the intensity and move quickly between drop sets.

10 Barbell Wide Grip Bent Over Rows 135#

10 Barbell Wide Grip Bent Over Rows 115#

10 Barbell Wide Grip Bent Over Rows 100#

Rest 1min

10 Barbell "Yates" Bent Over Rows 150#

10 Barbell "Yates" Bent Over Rows 135#

10 Barbell "Yates" Bent Over Rows 115#

Rest 1min

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

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A: Strict Gymnastics

3 Rounds of Practice (Not for Score):

1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds

1:00 – Hollow Hold

1:00 – Alternating Pistols

1:00 – 3-Pause Deficit Pushups*

*3-Pause Deficit Pushups: With hands on dumbbells or plates, 1s pause halfway down, 1s pause at the bottom range, 1s pause halfway up.

B: Metcon (Time)

10-9-8-7-6-5-4-3-2-1:

Strict Presses (R+95/65, Rx 75/55)

After Each Set:

250m Run

15 AbMat Sit-ups

Today’s workout centers around our weightlifting movement: the strict press

After each round of descending rep strict press, you’ll complete some 250m and sit-ups

These other two movements utilize very little shoulders, which will allow us to maintain strong barbell sets

Your score is the total time it takes to complete the 10 rounds

We expect this workout to take between 20-25 minutes to complete.

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A: Overhead Squat

Heavy Set of 3

Building to a heavy triple from the floor

We’ll have 13 minutes for this piece

Athletes who struggle with this challenging movement can keep the weights light to focus on technique. Athletes who move well and are comfortable can aim to build higher over this time frame

B: Metcon (Time)

800m Run

30 Pendlay Rows

30 Overhead Squats (R+115/75, Rx 95/65)

400m Run

15 Pendlay Rows

15 Overhead Squats

The score here is the total time it takes to complete the listed work

Since we’re working through multiple parts, let’s cap this 18 min.

OVERHEAD SQUATS

Let’s choose a light-moderate weight that can be completed for 20+ unbroken reps when fresh

During the workout, we should be able to complete the set of 30 within 2-3 sets

The barbell will be taken from the ground for this part. You should squat snatch the first rep of each set if possible.

MODIFICATIONS

800m run

50/35 Cal Bike

400m run

25/18 Cal Bike

OVERHEAD SQUATS

Front Squats

Single Arm Dumbbell Overhead Squats

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A: Metcon (No Measure)

10 Rounds

10 x Bench Press or DB Bench Press

15 x GHD

Time permitting - Triceps

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A: Metcon (Time)

30-20-10:

Deadlifts (R+185/125, Rx155/105)

Box Jumps (R+24/20, Rx20/16″)

10-20-30:

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

Row or Ski Calories

*stimulus is 12-15 with a 18min time cap

*We have two back-to-back couplets for today’s workout

This piece is fairly posterior chain dominant, which creates some interference between all 4 movements

This means we’ll have to find a good break-up plan to keep chipping away while pushing off excess fatigue

You’ll complete all the work of deadlifts and jumps before immediately transitioning to the swings and calories (no rest between)

The workout flows like this:

30 Deadlifts

30 Box Jumps

20 Deadlifts

20 Box Jumps

10 Deadlifts

10 Box Jumps

10 Kettlebell Swings

10/7 Calorie

20 Kettlebell Swings

2/14 Calorie

30 Kettlebell Swings

30/21 Calorie

*Note that the women’s calories on the rower are: 7-14-21

Your score is the total time it takes to complete all the listed work

B: Metcon (No Measure)

Midline
5 Rounds:

:30s Slow Mountain Climbers

Rest :30s

:30s plank

Rest :30s