Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

:30 Wall Sit

10 Front Sq (empty bar)

10 Muscle cleans (empty bar)

B: Squat Clean (Week 4/12)

(Halt Squat Clean Below knee)

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 65%

Set 3: 3 reps @ 70%

Set 4: 3 reps @ 70%

Set 5: 3 reps @ 70%

Set 6: 3 reps @ 75%

% are based off your 1RM Hang Clean

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP

15 Push-ups

8 Power Snatch (R+135/95, Rx115/75)

70 Double Unders

Goal: 5+ Rounds

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Machine of Choice

10 Air Squats

10 Jumping Alt Lunges

10 Strict Press

B: Back Squat (Pause Back Squat (Week 4/12))

Pause Back Squat + Back Squat

(:02 Pause in Bottom)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75%

- Rest 1 ish minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

3 Rounds

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

400m Run (R+20/14 Vest)

20 Burpees to 6" Target

Rest 1:00 B/T Rounds

Goal: 4:30 / Round

Cap: 25 min

Work on your monostructural pacing on this piece. The burpees will be the focus of the work so make sure you are holding sustainable rowing and running paces to get yourself the best chance to stay consistent on round times.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

100m Jog

10 Inch Worm + Push-up

5/ Leg Cossack Squat with DB/KB (light)

PVC Warm-up:

10 Snatch Grip Press

10 Snatch Grip Push Press

10 Overhead Squats

B: Squat Snatch (Week 4/12)

(Halt Sq Snatch below knee)

Set 1: 3 reps @ 65%

Set 2: 3 reps @ 65%

Set 3: 3 reps @ 70%

Set 4: 3 reps @ 70%

Set 5: 3 reps @ 70%

Set 6: 3 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Hang Snatch

C: Metcon (Time)

2 Rounds

24 Toes to bar

21 KB Swings (R+70/53, Rx 53/44)

24 Toes to bar

15 KB Swings

24 Toes to bar

21 KB Swings

Goal: 6-7:30 / Round

CAP: 18 min

Work to stay unbroken as long as possible or keeping it to as few as sets as possible. This will be grippy.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 8.8.2021

3 ROUNDS

10 DB FLOOR PRESS (50/35, 40/25)

10 DB RDL

200M RUN

50 SINGLE UNDERS

INTO…

3 ROUNDS

10 DB THRUSTERS

10 DB BOX STEP OVERS

200M RUN

50 SINGLE UNDERS

INTO…

3 ROUNDS

10 DB PUSH JERKS

10 DB DEFICIT PUSH-UPS

200M RUN

50 SINGLE UNDERS

CORE:

:40 ON/ :20 OFF

HOLLOW ROCK

RUSSIAN TWIST

VUPS

HomeGrown AthletX - Functional Fitness

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A: Deadlift (Week 3/12)

Every 2:00 x 6 Sets

Set 1: 6 reps @ 75%

Set 2: 6 reps @ 75%

Set 3: 6 reps @ 80%

Set 4: 6 reps @ 80-82%

Set 5: 6 reps @ 85%

Set 6: 6 reps @ 85%+

% are based off your 1RM Deadlift

B: Metcon (Time)

2 Rounds

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

50ft HSW (50ft=wallball wall to grown strong wall)

75 Double Unders

- Rest 2:00

Goal: 2:30-3:00 round

We are looking at movements that will all greatly tax the shoulder so work on movement quality and really using your legs and hips on the DB movements to try and give those shoulders a break. We are looking to keep the handstand walks unbroken in one straight shot

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

50 Jumping Jacks

5 each leg single leg DB/KB Deadlifts (Light)

20 Alt V-ups

B: Power Snatch (Barbell Conditioning (Week 3/12))

10 Power Snatches @ 65%

Rest 1:00

8 Power Snatches - Add 10/5#

Rest 1:00

6 Power Snatches - Add 10/5#

Rest 1:00

4 Power Snatches - Add 10/5#

% is based off your 1RM power snatch

C: Metcon (Time)

50 Sit-ups

30 Power Snatch (R+115/75, Rx 95/65)

30 Chest to Bar Pull-ups

50 Sit-ups

15 Power Snatch

15 Chest to Bar Pull-ups

50 Sit-ups

Goal: 12-14:00

Cap: 18 Min

Looking for some barbell cycling at the first bar even if that means you have to break up the CTB pull-ups more. Use the Sit-ups as a smooth and steady movement throughout the workout in order to give you a push and quick transition to the next movement