12Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 10.12.2021
30 Bench Press (135/90)
50 Pendlay Rows
70 Vups/Knee-ups
Straight Into…
2 Rounds
15 Bench Press (135/90)
25 Pendlay Rows
35 Vups/Knee-ups
11Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Clean + Overhead Warm-Up
3 Rounds, For Quality (10:00 Cap)
1:00 Row, Ski or Bike
5 High Hang Muscle Clean and Press (Empty Barbell)
5 Double DB Squat Cleans
5 Tall Box Jumps (try and land with legs as straight as possible)
:20-:30 Handstand Hold (Wall Supported)
B: Warm-up (No Measure)
Primer
5 High Hang Muscle Clean
5 High Hang Sq Cleans w/Pause in Catch
5 Hang Sq Clean
*Athletes can stay with empty barbell
C: Hang Clean (High Hang Sq Clean + Hang Sq Clean)
Every 2:00, 7 Sets
2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%
*High Hang = Hip Crease
*Hang =Top of the Knee
*Focus today is speed under the barbell and pulling yourself into a quality catch position.
Example:
2+2 = 2 From High Hang + 2 From Hang
2+1 = 2 From High Hang + 1 From Hang
1+2 = 1 From High Hang + 2 From Hang
Work on positions. The high hang position is challenging, therefore, focus on speed, fast elbows and pulling under the bar at 60-65% of 1RM. Note, at 70%, only 1 high hang and 2 hang position.
*Record set 7
D: Metcon (4 Rounds for reps)
2:30 AMRAP, 1:00 Rest, 4 Sets
23/16 Row or Ski or 16/12 Cal Bike
10 Burpee Box Jump overs (R+24/20, Rx20/16″)
- Max Double DB Thrusters (R+45/25, Rx 35/15)
*Focus today is on a little high heart rate while maintaining tension and stability during the thrusters. We want athletes to finish Cals around a minute, finish the burpee box jump overs in 40-50 seconds and have 30+ seconds for max DB Thrusters for each AMRAP.
Goal: 10+ Reps/Round
R+: as prescribed
Rx: 8 Burpee Box Jump overs
SUB: 6 Burpee Box Step overs
10Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 10.10.2021
3 Rounds
400m Run/Row/Ski
25 BB Back Squats
20 BB Alt Lunges
15 BB Bicep curls
15 BB Reverse Curls
REST 5min
1 Round
1200m Run/Row/Ski
75 BB Back Squats
60 BB Alt Lunges
45 BB Bicep curls
45 BB Reverse Curls
Time Remaining: 150 Abmat sit-ups
09Oct
HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 12/12)
Every 1:30 x 6 Rounds
5 Deadlifts
*Start at 75% of 1RM deadlift and build over the 6 rounds
**Record heaviest set
B: Metcon (Time)
30-20-10
Box Jump Overs (R+24/20, Rx20/16)
Double DB Hang Power Cleans (R+50/35, Rx 40/25)
*250 m Run between sets
Goal: 9:30-10:30
CAP: 15 min
08Oct
HomeGrown AthletX - Functional Fitness
A: Clean and Jerk (Barbell Conditioning Power Clean and Jerk)
10:00 EMOM
Min 0-3: 6 Reps @ 65-72%
Min 4-6: 5 Reps @ 75-78%
Min 7-9: 4 Reps @ 80-82%
Min 10: 3 Reps @ 85+%
% Based on 1RM power clean and jerk
*Keep unbroken as long as possible
**Record Min10 for 3 reps
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
60 Double Unders (SUB 120 Singles)
100ft Single Arm Overhead walking Lunge (R+50/35, Rx40/25)
15/12 Cal Row, Ski or 11/8 cal bike
Goal: 4+ Rounds
Work to stay unbroken on the double unders and unbroken 50ft segments on the lunges. The Row/Ski should be used as active recovery pace to keep times consistent.
07Oct
HomeGrown AthletX - Functional Fitness
A: Push Press (Week 12/12)
Set 1: 5 reps @ 75%
Set 2: 5 reps @ 80%
Set 3: 5 reps @ 85%
Set 4: 5 reps @ 85%
Set 5: 5 Reps @85%+?
- Rest 2 minutes B/T Sets
% are based off your 1rm Push Press
**Record Set 5
B: Metcon (3 Rounds for reps)
4:00 AMRAP x 3
4:00 AMRAP
6 Thrusters (R+135/95, Rx115/75)
10 Toes to Bar
- Rest 3:00
4:00 AMRAP
9 Thrusters (R+115/75, Rx95/65)
10 Toes to Bar
- Rest 3:00
4:00 AMRAP
12 Thrusters (R+96/65, Rx75/55)
10 Toes to Bar
Goal:
Work to stay unbroken on all thruster sets. You will have a good amount of rest between AMRAPs so don't hold back!