Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Power Snatch (Deload (Week 9/12))

Set 1: 2 reps @ 65%

Set 2: 2reps @ 65%

Set 3: 2 reps @ 70%

Set 4: 2 reps @ 75%

Set 5: 2 reps @ 80%

% are based off your 1rm power Snatch

B: Metcon (Time)

5 Rounds

30/24 Cal Row or Bike 25/18

14 Overhead Squats (Rx135/95, Rx95/65)

Goal: 13-15:00

Cap: 20 Min

The goal is to go unbroken on the barbell. Pick a pace on the rower/bike that allows for active recovery and quick transition to the barbel

SUB: OHS to Front Sq if needed

REMEMBER in order to click the R+ or Rx button that means you performed the workout exactly as written and in the case of the overhead squat, the barbell must be kept overhead with the arms locked. At the bottom, the crease of the hips must pass below the height of the kneecap. At the top, the knees and hips must be completely open with the barbell in control and over the heels every time.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Active Recovery
HGX FIT 9.12.2021

400M Run

50 Mountain Climbers

50 Air Squats

50 Push-ups

50 Empty BB Shoulder to Ovhd

400M Run

40 Mountain Climbers

40 Air Squats

40 Push-ups

40 Empty BB Shoulder to Ovhd

400M Run

30 Mountain Climbers

30 Air Squats

30 Push-ups

30 Empty BB Shoulder to Ovhd

400M Run

20 Mountain Climbers

20 Air Squats

20 Push-ups

20 Empty BB Shoulder to Ovhd

400M Run

10 Mountain Climbers

10 Air Squats

10 Push-ups

10 Empty BB Shoulder to Ovhd

HomeGrown AthletX - Functional Fitness

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A: Deadlift

Every :90 x 6 Rounds

Set 0-3: 6 Reps @ 65-75%

Set 4-6: 6 Reps @ 75-85%

% Based On 1RM Deadlift

*Deadlifts MUST be UNBROKEN

B: Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

200m Run

12 Shoulder to overhead (R+135/95,Rx95/65)

5 Bar Muscle-ups

Goal: 1:00+ Per Round of rest

Stay unbroken on the barbell and muscle-ups as long as possible! Use the run recover and get ready to transitions quickly to the barbell.

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Barbell Conditioning
Power Snatch / Squat Cleans

1:00 AMRAP - Max Reps Power Snatch (R+95/65, Rx75/55)

1:00 Rest

1:00 AMRAP - Max Rep Squat Cleans (R+95/65, Rx75/55)

1:00 Rest

- Continue Until 50 Reps of each are complete

*Minimum of 5 Unbroken Reps Per Set

-goal is 3 to 4 rounds of each with a 20min cap

B: Metcon (3 Rounds for time)

3 Rounds

20 Air Squats

10 Power Cleans (R+155/105, Rx 115/75)

12 Bar Facing Burpees

Rest 1:30 B/T Rounds

Pacing and moving smoothly is the name of the game on this workout. Find a consistent pace and look get keep all rounds around the same time

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 1 reps @ 85%

Set 4: 1 reps @ 87-90%

Set 5: 1 reps @ 95+%

% are based off your 1rm Push Press

B: Metcon (Time)

50 Wall Ball (R+20/14, Rx16/12)

30 Toes to Bar

30 Box Jump Over (R+24/20, Rx20/16)

15 Toes to bar

30 Wall Ball

15 Box Jump Over

Goal: 10 - 12 min

CAP: 16 Min

Make a smart plan ahead of time for t2b and wb breaks. I would suggest testing your capacity on one of the movements and going to big unbroken sets and conservative on the other

HomeGrown AthletX - HGX-FIT

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A: Front Squat (EMOM 10)

Min 1 – 2: 2 Reps

Min 3 – 5: 2 Reps

Min 6 – 8: 1 Rep

Min 9 – 10: 1 Rep

Build to a HEAVY SINGLE!!

Use your numbers from last week as reference or % on 1RM

B: Metcon (No Measure)

BACK: 5 Sets

10 BB Bent Over Rows

10 Chest Supported DB Row (Use 2x45# plates to incline bench)

10 DB Rear Flys

REST

CORE: EMOM 10