16Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Every 3:00 minutes, 4 sets:
90sec Row Ski or Bike
10 single DB Goblet Squats
Alt Movements, Each Round
:20-30sec Table-Top Bird-Dog
:20-30sec Weighted Dead-Bug
B: Back Squat
Every 2:00 for 8:00
3 Reps @ 70%
*focus on speed and body position
*Record heaviest 3reps
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
12/10 Cal Row Ski 9/8 Bike
10 Dual DB Step-Ups (R+45/25, Rx 35/15) (R+24/20, Rx20/16″)
8 x "2 for 1" Burpees
*2 for 1 Burpee is 2 pushups for 1 burpee
D: Metcon (No Measure)
Mobility - if time permits
2min Barbell Adductor Stretch
1min Barbell Foam Roll Thoracic Extension
1min Scorpion Stretch (each side)
30sec Thread the needle stretch (each side)
1min pigeon pose (each side)
16Dec
HomeGrown AthletX - HGX-FIT
A: Front Squat
4 Sets
Set 1: 10 reps at 60%
Set 2: 10 reps at 65%
Set 3 - 4: 10 reps at 70%
Rest :90 seconds between sets
Percentage on 1RM
B: Metcon (No Measure)
BACK: 5 Rounds
10 Landmine Lat pulls with green band or rope
10/10 Side Landmine Single Arm Bent Over Row
10 DB Pull Overs (Bench)
10 GHD Back Extensions
15Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
5 x Inchworm Push-Up + 4 Shoulder Taps
10 Barbell RDLs
5 "No Dip Muscle Cleans"
Tall Power Cleans 2’’, 4’’, 6’’
B: Power Clean
10:00 EMOM
1 Rep @ 70%
*Record weight
C: Metcon (Time)
18-15-12-9-6-3
Deadlift (R+ 225/155, Rx 165/125)
6-5-4-3-2-1
Wall Walk
*This is a re-test from week 1 of the cycle
Time Domain: 7:00-10:00
Cap: 11 Min
D: Metcon (No Measure)
Mobility
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
2:00 Seated Straddle
2:00 Saddle Pose
14Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
250m Run
10 Bootstrap Squats
10 Alternating Lunges
10 Alt V-Ups
6 Scap Pull-Ups + 6 Strict Knee Raises
8 Ring Rows
B: Pull-ups (Weighted Strict)
Take 10:00 to hit 1RM Weighted Strict Pull-Up
*Record in notes your weight
C: Metcon (Time)
2 Rounds
400m Run
20/15 Strict Pull-Ups
30 Air Squats
400m Run
20 Toe to Bar
30 Air Squats
Time Per Round = 6:15-10:00
Total Time: 13:00-20:00
Time Cap = 25:00
D: Metcon (No Measure)
2 Rounds - If time permits
Right Leg / then Left Leg
:30sec Down Dog
:30sec Low Lunge
30 Elbow to Knee and Rotate
:30 sec Reach to Sky and Hold
:30 sec Half Kneeling Hamstring Stretch
:30 sec Half Pigeon
14Dec
HomeGrown AthletX - HGX-FIT
A: Bench Press
Every :90sec for 5 sets
5 reps at 65% of 1RM
5 reps at 70%
5 reps at 75%
5 reps at 75%
5 reps at 75+%
Record heaviest 5rep
B: Metcon (No Measure)
Conditioning
5 Rounds
**35min EMOM**, give yourself 10-15sec rest before next minute
Min1: Dead hang on high bar
Min2: DB Seated Arnold Shoulder Press
Min3: Plank Shoulder Taps
Min4: DB Skull Crushers
Min5: DB Front to Side Delt Raises (Use small plates)
Min6: DB Seated Rear Delts
Min7: REST
13Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
1:00 Row Ski Bike
8 PVC Pipe Passovers
6 Overhead Squats
4 Snatch Balance
12 Alternating Step-Ups
6 Box Jumps
B: Snatch Balance
10:00 Running Clock
Snatch Balance + Pause Overhead Squat (3sec)
1+1 @ 70-80% x 5 Sets
R: 60sec b/s
% of 1RM Snatch
*Record heaviest complex
C: Warm-up (No Measure)
Workout Primer:
TnG Power Snatch Technique
6 x Slow Power Snatch + Smooth Lower into TnG Power Snatch
*light weight, then build to working weight
D: Metcon (Weight)
15:00 EMOM
min 1: 200m Row or Ski or 15/11 Cal Bike
min 2: 5 TnG Power Snatch
min 3: 10 Burpee Box Jump Overs (R+24/20, Rx20/16″)
Load: Choice
*Record Pwr Sn weight