01Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
8 Reps of Each x A-T-Y-W w/2.5-5# weight plates
10/10 Plate Prone Drag
Into…
2 Rounds
10 Barbell Strict Press + 10sec OH Hold
10 Ring Face Pulls
:30sec Ring Plank Hold
10 Hollow Rocks
B: Bench Press (31x1 Tempo )
Every 2:00 for 10:00
5 Reps @ 60%
% of 1RM Bench Press
C: Metcon (Time)
10 Rounds for Time
24 Double Unders
6 Deadlifts (R+ 225/155, Rx 165/125)
4 Strict Handstand Push-Ups
Goal Time Domain: 8:00-12:00
Time Cap: 15:00
31Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for quality
10m Low Crawling Lunge
10 Goblet Squats
7 Banded Russian KBS
3 Broad Jumps
B: Warm-up (No Measure)
Snatch Primer
A) Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch
B) Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat + Hip Snatch
C) Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch
C: Power Snatch
Power Snatch + Hang Power Snatch + Overhead Squat
10:00 EMOM
2+2+2
Load: Choice
D: Metcon (AMRAP - Rounds and Reps)
8:00 AMRAP
10 American Kettlebell Swing (R+53/35, Rx44/26)
1-2-3-4-5-6-7…. Burpee Box Jump Overs (R+24/20, Rx20/16″)
Goal: Get through the 7 BBJO round and into the round of 8 BBJO.
31Mar
HomeGrown AthletX - HGX-FIT
A: Deadlift (Wave x3)
9-7-5, 9-7-5, 9-7-5
Start at 68-70%. Build to a heavy set for each rep count.
:20sec to change weight b/t rep count.
1:30 rest b/t wave
B: Metcon (No Measure)
Arms: 3 Rounds
Bicep "21"
10/Arm DB Single Arm Tricep Ext (behind head)
Midline: Every 1min for 15min. Alternate between
Plank Hold, 1min
7 to 10 Strict Toes To Bar
L-Sit, :30 to :40sec
30Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for Quality (Cap 10:00)
1:00 Cardio
6/6 KB Windmills
30sec/30sec Shoulder CARs
8 Scapular Pull-Ups
8 Ring Rows
B: Turkish Get Up
Take 10:00 to Find a Heavy Turkish Get-Up (Each Side)
C: Metcon (2 Rounds for reps)
16:00 EMOM
Min 1: 150m run or 12/9 Cal Bike
Min 2: 10 Strict Pull-Ups
Min 3: 50 DU
Min 4: 1/1 Turkish Get-Ups (R+50/35, Rx 40/25)
R: 4:00
12:00 EMOM
Min 1: 200m run or 15/11 Cal Bike
Min 2: 10 Strict Pull-Ups
Min 3: 75 DU
Min 4: 1/1 Turkish Get-Ups
29Mar
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets or 10:00 for Quality
25ft/25ft Quadruped Crawl Forward/Back
10 Empty Barbell RDLs + 5 No Dip Muscle Cleans
10 Air Squats @ 3030 Tempo
60sec Dead hang
10 Alternating Lunges
B: Metcon (No Measure)
8:00 EMOM
Min 1: 8/8 Bulgarian Split Squat 21x0 Tempo
Min 2: 5 Seated Box Jump to High Box
C: The Chief (AMRAP - Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
(Rx135/95, scaled 115/75)
29Mar
HomeGrown AthletX - HGX-FIT
A: Bench Press
Bench press 5x5 at 75-80% of 1RM
Immediately into...
5 Rounds
8 DB Pull Overs (Heavy)
12 Banded Flys
B: Metcon (No Measure)
Back: 4 Rounds
8 Yates Rows
8 Wide Grip Bent Over Rows
20 Hollow rock pull overs
Rest :30sec