06Oct
HomeGrown AthletX - Functional Fitness
A: Squat Clean (Week 12/12)
In a 20:00 Window work to a 1RM Clean!
*Rest as needed b/t Sets
B: Metcon (Time)
50 Burpees
50 Wall balls (R+20/14,Rx16/12)
50/40 Cal Row or Ski, 35/28 Cal Bike
50 Power Snatch (R+75/55,Rx45/35)
SUB: 30 Reps all movements
Goal: 11:30 - 12:30
CAP: 18 Min
Set a smart pace from the very beginning on this one. Burpees will set the tone on and leave enough energy to attack the wall balls and stick to your game plan. Be smart and break when needed.
05Oct
HomeGrown AthletX - Functional Fitness
A: Back Squat (Week 12/12)
In a 20:00 Window work up to a new 1RM Back Squat
*Rest as needed b/t sets
B: Metcon (Time)
3 Rounds
with a 20/14# Vest
400m Run
40 Air Squats
5 Ring Muscle ups
40 Air Squats
SUBS : No Vest / 30 Air Squats / 10 Pull-ups
Goal: 15-18:00
This workout is all about the RMU or whichever gymnastics movement you are using. Be smart on the run and squats and do not blow yourself up. If you are using a vest be sure to practice a larger kip on the RMU.
20 min Time Cap
05Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 10.05.2021
STRENGTH:
Bench Press 5x3
Strict Press 5x3
**Work to a heavy 3rep, then next set at 95% and 3 sets at 90%**
CONDITIONING: As many sets with time remaining
10 DB Seated Arnold Press
15 Plate Shoulder Raises (hip to overhead)
10 Bench Dips
15 Plate Crush Grip Bicep Curls
10 BB Front Delt Raises
15 BB Rollouts
04Oct
HomeGrown AthletX - Functional Fitness
A: Snatch (Week 12/12)
In a 20:00 Window work to a 1RM Snatch!
*Rest as needed b/t Sets
B: Metcon (Time)
10-8-6-4-2
Power Snatch (R+135/95, Rx115/75)
20-16-12-8-4
Burpee Box Jump Over (R+30/24, Rx24/20)
Push-Ups
Time Cap = 20 minutes
Goal = 14-18:00 minutes
*Aim for this workout is to go moderate to heavy on the Power Snatches. Work on cycling the weight.
Workout Sequence:
3,2,1 Go!
10 Power Snatches
20 Burpee Box Jump Over
20 Push-Ups
8 Power Snatches
16 Burpee Box Jump Over
16 Push-Ups
*Continue this format until you complete the workout
03Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
ACTIVE RECOVERY
5 Rounds
20 Burpees to target
20 Push-ups
20 Air Squats
20 Abmat Situps
250M Run
Time Remaining: Mobility - Stretch, Foam Roller, Lacrosse Ball, etc
02Oct
HomeGrown AthletX - Functional Fitness
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)
Rest 4:00
8:00 AMRAP
4 Ring Muscle-ups
8 Overhead Squats (R+125/85, Rx95/65)
RING MU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B
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.