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
12Dec
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 12/12/2021
3 Rounds: 3min, rest 1min between rounds
500M Row
Max effort – Knees to waist/elbows
Rest 2min
AMRAP 7
10/side x DBL DB Lunges (Fwd or Reverse) (50/35)
10/side x DB Curtsy Lunge (Front Rack)
15 x DBl DB Box Step Ups
REST 2min
AMRAP 7 (switch every 5reps)
10 x DB Devil Press
10 x DB Hang C&J
10 x DB Push Press
REST 2min
3 Rounds (pick weight – only one set of DBs)
12 x DBL DB Bench Press
12 x DBL DB Deficit Push-ups
12 x DBL DB Close Grip Bench Press
11Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 EMOM
Min 1: 45sec easy Row Bike or Ski
Min 2: 5 Inchworm Push-Ups + 10 Mountain Climbers
Min 3: 100m run (easy)
B: Warm-up (No Measure)
Burpee Simon Says
Position 1: Standing
Position 2: Chest to Deck
Position 3: Top of Push-Up
Position 4: Bottom of Squat
Position 5: Jump
C: Metcon (Time)
3 Person team
Every 4:00 for 36:00
Station 1: 500m/420m Row or Ski 40/32 cal Bike
Station 2: 30 Burpees
Station 3: 400m Run
*Record: Lowest total time as a team.
***
Partner 1: Starts on Station 1
Partner 2: Starts on Station 2
Partner 3: Starts on Station 3
*Rotate stations each set, so that each partner will hit each station 3x. This means that each station is an all out sprint. We are looking for each set to be done in 1:20-1:40 with 2:20-2:40 rest periods. We are focusing on our aerobic capacity and speed/sprint.
**Subs: Scale volume
Station 1: 400/320m Row
Station 2: 20 Burpees
Station 3: 250m Run