Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Deadlift (Week 11/12)

12-9-6-3-1

Rest 2:00 B/t Sets

*start at 60% for your set of 12 and then add weight each set

% based on your 1RM deadlift.

All sets MUST be Unbroken

B: Metcon (2 Rounds for reps)

8:00 AMRAP

4 Ring Muscle-ups

12 Overhead Squats (R+95/65, Rx75/55)

Goal: 4+ Rounds

The overhead squats should be unbroken. Depending on your gymnastics ability try to stay unbroken RMU or break up to keep a steady pace throughout.

HomeGrown AthletX - Functional Fitness

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A: Power Clean (Week 11/12)

Power Clean

On a 10:00 Clock...

Find 1RM Power Clean

- Rest 3:00

For Time:

20 Reps @ 80% of the Days Max

*Reps must be power

*Focus on keeping good technique and not letting your feet get too wide in your catch.

CAP: 20 Min

B: Metcon (Time)

4 Rounds

400m Run

12 Double DB Devil Presses (R+50/35, Rx40/25)

Goal: 15-16:00 min

CAP: 20 min

*Be efficient with the dumbbells and use a good active recovery pace in the early rounds to leave you with a sprint at the end

HomeGrown AthletX - Functional Fitness

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A: Push Press (Week 11/12)

Set 1: 5 reps @ 75%

Set 2: 5 reps @ 80%

Set 3: 5 reps @ 85%

Set 4: 5 reps @ 85%

- Rest 2 minutes B/T Sets

% are based off your 1rm Push Press

**Record Set 4

B: Metcon (Time)

70 Double Unders (SUB 140 single unders)

15 Strict Ring Dips

42 Kettlebell Swings (R+70/53, Rx53/44)

*This workout is going to be heavy on the shoulders, break up the Strict Ring Dips to avoid failure or muscle fatigue. On the Kettlebell Swings. Aim for no more than 2 sets.

HomeGrown AthletX - HGX-FIT

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A: Front Squat

For Load: 1RM Front Squat – 15-20min

Rest 3min

Front Rack Static Hold at 120-160% of today’s 1RM

3 x :10sec

B: Metcon (No Measure)

Complete the following in sets: 4 Sets

10 KB Goblet Squats

10/Side KB Alt Cossack Lunges

10/side KB Alt Curtsy Lunges

Core: Time Remaining

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Week 11/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90+%

- Rest 2 minutes B/T Sets -

Cleans are not touch and go

% are based off your 1rm Clean

**Record Set 4

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
14 Renegade Rows (R+50/35, Rx40/25)

(the standard for today is R row L row =2 reps)

50ft Handstand Walk (R+Unbroken)

14 Dumbbell Box Step ups (R+24/20, Rx20/16)

Goal: 4+ Rounds

Push yourself on your skills. The lower volume provides an opportunity for unbroken movements. Let's move with a purpose.

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week 11/12)

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 3 reps @ 90+%

Rest as needed b/t sets

% based on 1RM back squat

B: Metcon (No Measure)

EMOM x 20:00

1: 15 Wall balls (R+20/14,Rx16/12)

2: 12 Push-ups

3: 1 Round of *

4: Rest

Goal: Try and keep WB and PU unbroken and finish in less than :50sec. Push yourself on the BB round and work for unbroken sets due to rest period.