Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (From the rack)

Set 1: 6 reps @ 60%

Set 2: 6 reps @ 65%

Set 3: 6 reps @ 70%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 85+%

Set 6: 3 Reps @85+%

* Rest 1 ish min b/t sets

% Based on 1RM OHS

B: Metcon (Time)

400m Run

20 Burpee Box Jump (R+30,24, Rx24/20)

20 DB Floor Press (R+50/35, Rx40/25)

100ft Handstand Walk

10 Burpee Box Jump

10 DB Floor Press

400 m Run

Goal: 13-15:00 cap 20min

This one will be all pressing and shoulder stamina. Stay consistent on all movements

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 75-78%

Set 3: 3 reps @ 80%

Set 4: 3 reps @ 80-85%

Set 5: 3 reps @ 85+%

% are based off your 1rm Push Press

B: Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

20/16 Cal Row/Ski or 12/9 Cal Bike

12 Double DB Push Press (R+50/35, Rx40/25)

2 Rope Climbs

Goal: 2:45-3:00

Treat these rounds as sprints! Work to be consistent across all 4 rounds and work hard to recovery on your rest periods. You should have :45-1:00 of rest in the early rounds

HomeGrown AthletX - HGX-FIT

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A: Front Squat (4x3)

Every 2min

Set1: 3 reps @ 82-85%

Set2: 3 reps @ 82-85%

Set3: 3 reps @ 85%

Set4: 3 reps @ 85+%

B: Metcon (No Measure)

BACK: 4 Sets

10 Dbl DB Bent Over Rows

10 Chin-ups

8 Pendlay Rows (Heavy)

12 DB Rear Flys

HomeGrown AthletX - Functional Fitness

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A: Clean (Complex)

Clean Pull + Sq Clean (Floor)

% are based off your 1RM Sq Clean

B: Metcon (4 Rounds for time)

Every 4:00 x 5 Rounds

400m Run

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

Goal: 1:00+ of rest per round in the early rounds

Wall balls should be unbroken to maximize rest time.

HomeGrown AthletX - Functional Fitness

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A: Back Squat

Pause Back Squat + Back Squat

(:02 Pause in Bottom)

Set 1: 2+3 reps @ 75%

Set 2: 2+2 reps @ 80%

Set 3: 2+2 reps @ 82-85%

Set 4: 1+2 reps @ 85%

Set 5: 1+2 reps @ 85+%

% are based off your 1rm Back Squat

B: Metcon (3 Rounds for reps)

4:00 AMRAP x 3

40 Double Unders (sub 80 singles)

6 Ground to Overhead (SN or C&J) (R+125/85, Rx95/65)

Rest 1:30

Goal: 4+ Rounds Each AMRAP

This workout will be all about transitions and movement efficiency. Take advantage of the GTOH. Switch between snatching and c&j and learn what is more efficient for you

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 8.31.2021

CHEST: INCLINE (Use 45# Plate under bench)

3 x 5 Incline Bench Press

***Working weight at 75-80% of 1RM bench***

3 x 10 Close Grip Incline Bench Press

3 x 10 DB Pullover

REST 2min

CONDITIONING: Move with a purpose!

10-9-8-7-6-5-4-3-2-1

DB RDL

Bench Press @ 70% of 1RM

BB Bicep Curls (W/Weight)

Bench Dips

BB Rollouts