02Sep
HomeGrown AthletX - Functional Fitness
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+%
- Rest 1ishminutes B/T Sets
% 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
02Sep
HomeGrown AthletX - HGX-FIT
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
01Sep
HomeGrown AthletX - Functional Fitness
A: Clean (Complex)
Clean Pull + Sq Clean (Floor)
Set 1: 2+2 reps @ 70%
Set 2: 2+2 reps @ 72-75%
Set 3: 1+2 reps @ 78%
Set 4: 1+2 reps @ 80%
Set 5: 1+2 reps @ 80%
Set 6: 1+2 reps @ 82%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go
% 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)
Rx: 15 Wall balls
Scaled: 12 Wall balls
Goal: 1:00+ of rest per round in the early rounds
Wall balls should be unbroken to maximize rest time.
31Aug
HomeGrown AthletX - Functional Fitness
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+%
- Rest 2 minutes B/T Sets -
% 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
31Aug
HomeGrown AthletX - HGX-FIT
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
30Aug
HomeGrown AthletX - Functional Fitness
A: Snatch (Complex)
Snatch Pull + Sq Snatch (Floor)
Set 1: 2+2 reps @ 70%
Set 2: 2+2 reps @ 72-75%
Set 3: 1+2 reps @ 78%
Set 4: 1+2 reps @ 80%
Set 5: 1+2 reps @ 80%
Set 6: 1+2 reps @ 82%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go
% are based off your 1rm Sq Snatch
B: Metcon (Time)
w 20/14# Vest
3 Rounds
30 Double DB Front Squats (R+50/35, Rx40/25)
20 Push-ups
10 Strict Pull-ups
Scaled: Air Squats / No Vest /10 Push-ups/ Ring Rows
Goal: 9:30-10:30
Cap: 15 Min Cap
Front Squats should be unbroken throughout or just one break. Break up push-ups and pull-ups early