13Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
8 Single Leg Barbell Good Mornings (each leg)
:30 Russian Twist
:30 Hollow Hold
Rest as needed between sets.
B: Metcon (Time)
3 Rounds:
15 Power Cleans (R+115/75, Rx 95/65)
12 Thrusters
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (R+95/65, Rx 75/55)
12 Thrusters
9 Bar-Facing Burpees
18min time cap
WORKOUT MODIFICATIONS
POWER CLEANS
Decrease Load/Reps
From the Hang
Single Dumbbell Clean
Wall Balls
THRUSTER
Decrease Load/Reps
Single Dumbbell
Front Squat/Push Press
BAR-FACING BURPEES
Decrease Reps
Step Up/Over
"No-push-up" Burpees
13Jul
HomeGrown AthletX - HGX-FIT
A: Bench Press (Find 1RM)
Warm-up for about 10min
Warm-up rep scheme (10/8/6/4)
TEST 1RM !!!
Immediately…
4 Sets
8 DB Pullover (Heavy)
Max effort crush grip floor press (use heavy DB)
B: Shoulder Press
10-8-6-4-2
Military Press (front rack position)
Military Press (behind the neck)
Immediately into…
4 ROUNDS
15 Seated DB front/side/front delt raises
15 BB upright rows
***Record 2rep for Military Press***
1. Front rack position
2. Behind the neck
12Jul
HomeGrown AthletX - Functional Fitness
A: Back Squat (Week#6)
Each set is to be completed "On the 2:00"
Last wave (wave #3) on the 3:00 min
Wave #1
Set #1 – 5 Back Squats @ 75% of 1RM Back Squat
Set #2 – 3 Back Squats @ 80% of 1RM Back Squat
Set #3 – 1 Back Squat @ 85% of 1RM Back Squat
Wave #2
Set #4 – 5 Back Squats @ 80% of 1RM Back Squat
Set #5 – 3 Back Squats @ 85% of 1RM Back Squat
Set #6 – 1 Back Squat @ 90% of 1RM Back Squat
Wave #3
Set #7 – 5 Back Squats @ 85% of 1RM Back Squat
Set #8 – 3 Back Squats @ 90% of 1RM Back Squat
Set #9 – 1 Back Squat @ 95% of 1RM Back Squat
15-Rep Front Squat
Set #10 – 15 Front Squats @ 53% of 1RM Back Squat
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
Buy-In: 1 mile Run
Max Rounds With Time Remaining:
2 Power Snatches (R+135/95, Rx 115/75)
4 Overhead Squats
8 Box Jump Overs (R+30/24,Rx24/20″)
Score = Rounds and Reps
WORKOUT MODIFICATIONS
RUN
Decrease Distance
100/70 Calorie Bike
BOX JUMP OVERS
Decrease Height
Decrease Reps
Step up to Box
POWER SNATCH
Decrease Reps/Load
From the Hang
Single Dumbbell Power Snatch
OVERHEAD SQUAT
Decrease Load
Decrease Reps
Define Range of Motion (Squat to a Target)
11Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
3 ROUNDS
10 DB FLOOR PRESS (50/35, 40/25)
200M RUN
60 SINGLE UNDERS
INTO…
3 ROUNDS
10 DEADLIFTS (185/155, 155/125)
200M RUN
60 SINGLE UNDERS
INTO…
3 ROUNDS
10 FRONT SQUATS (115/95, 95/75)
200M RUN
60 SINGLE UNDERS
10Jul
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
Teams of 2:
For Time:
800m Run (together)
Then...
10 Rounds
15/12 calorie Row/Ski or Bike 11/7
10 Ground to overhead (Rx115/75, Rx 95/65)
10 Burpees over the bar
*Switch after every round.
09Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
8 Single Leg Dumbbell RDL (each leg)
15 Barbell Roll-Outs
B: Metcon (Time)
3 Rounds For Time
500m Run
24 Toes to Bar
12 Jerks (R+175/115, Rx135/95)
This workout is a 15:00-20:00 grind!
One round = 5:00-6:00
The shoulders will need some TLC after this one! But, don’t forget about your midline too. Stabilizing overhead after a decent amount of Toes-to-Bar will sneak up on you.
MODIFICATIONS
RUN
36/24 Cal Bike
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
24 V- ups
24 Weighted AbMat Sit-ups
JERKS
Decrease Load/Reps
Single Dumbbell Jerk