Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Front Squat (4x6)

Set 1: 6 Reps @ 65%

Set 2: 6 Reps @ 70%

Set 3: 6 Reps @ 80%

Set 4: 6 Reps @ 82+%

Use your numbers from prior week(s) as reference or % on 1RM

B: Metcon (No Measure)

ARMS - COUPLETS
ARMS: 4 Couplets – Each x3 Supersets (Rest :45sec B/T superset)

• 10 DB Hammer Curls + 10 DB Skull Crushers

• "21" Empty BB Curls + 21 Close Grip Pushups

• 10 Chest Supported DB Bicep Curls (Use 2x45# plates to incline bench) + 10 DB Tricep Kickbacks

• 10 Supinated BB Rows + 10 Pronated BB Rows (Off the J-Hooks)

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Week 10/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 88%

% are based off your 1rm Clean

B: Metcon (Time)

100ft Handstand Walk

30 Deadlifts (R+185/125, Rx155/105)

100ft Handstand Walk

30 Hang Power Cleans (R+155/105, Rx 135/95)

100ft Handstand Walk

30 Shoulder to overhead (R+ 135/95, Rx 115/75)

Work to keep handstand walks in unbroken in two segments. Break up the barbell movements early and often to save yourself for the power cleans and stoh so you can remove the extra pull off the floor with bigger sets

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week 10/12)

Set 1: 4reps @ 75%

Set 2: 4 reps @ 80%

Set 3: 4 reps @ 85%

Set 4: 4 reps @ 85%

Set 5: 4 reps @ 85+?%

Rest as needed b/t sets

% based on 1RM back squat

B: Metcon (5 Rounds for time)

Every 5:00 x 5 Rounds
18/14 Calorie Row/Ski

10 Back Squats (From Floor) (R+135/95,Rx115/75)

15 Bar Facing Burpees

*Use these as sprint recovery rounds so be sure you pick a weight you can go unbroken easily on the barbell and quickly. Set a quick but controlled pace on the burpees so you can bank your rest time

BFB: Must be performed perpendicular to and facing the barbell. May jump or step back to reach the bottom position. Chest and thighs must touch the ground with the head behind the barbell.

Hands and feet must remain inside the width of the plates. Stepping and/or jumping back to the starting position are both permitted. Must jump over the barbell using a two-foot takeoff.

Touching the bar, single-legged jumping, or stepping over is not R+ or RX.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 9.21.2021

CHEST: INCLINE (Use 45# Plate under bench)

3 x 3 Incline Bench Press

***Working weight at 85+% of 1RM bench***

Strict Shoulder Press + Sumo DL High Pull (Complex)

Start at 70% of 1RM Strict Press. Increase weight.

6 Sets: 3+6

BACK: 5 Sets

10 DB Pullover (flat bench)

5 Strict Chin-ups

10/side Single Arm DB Rows

10 BB Pendlay Rows

20 Banded Lat Pulls

HomeGrown AthletX - Functional Fitness

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A: Snatch (Week 10/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 88%

% are based off your 1rm Snatch

B: Metcon (AMRAP - Reps)

EMOM 20
Minute 1: 40-60 Double Unders

Minute 2: 15-20 Alt Dumbbell Snatches (R+50/35,Rx40/25)

Minute 3: 15-20 Wall Balls (R+20/14, Rx16/12)

Minute 4: 10-15 Chest to bar pull ups

Minute 5: Rest

DB SNATCH: DB SNATCH: The dumbbell snatch starts with the dumbbell on

the ground and finishes with the dumbbell directly

overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one

motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes

must alternate arms after each repetition. The non-lifting hand and arm may not be in contact

with the body during the repetition. At the top, the arms, hips, and knees must

be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed

from profile. Once the athlete has reached lockout, the repetition will count. The athlete may

choose to do a muscle snatch, power snatch,

squat snatch or split-style snatch. However, both

feet must return and be in line under the athlete’s

body while the dumbbell is locked out overhead for the repetition to count.

WALLBALL: In the wall ball, the medicine ball must be taken from the

bottom of a squat, hip crease below knee, and thrown to hit the specified target at 10ft. The center of the ball must hit the target at or above the specified target height.

If the ball hits low or does not hit the wall it is no rep

C2B: Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully

extended at the bottom. At the top, the chest must clearly come into contact with the bar.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 9.19.2021

500M Run

45 Push Press (Empty BB)

40 KB Russian Swings

35 Plate Burpees

30 BB Thrusters

25 Plate Ovhd Lunges

20 Vups/Knee Ups

15 BB Bicep Curls

10 KB Atl Snatch

500M Run

Perform Above In REVERSE

500M Run