24Aug
HomeGrown AthletX - Functional Fitness
A: Back Squat (Pause Back Squat + BSQ (:02 Pause in Bottom))
Set 1: 2+2 reps @ 70%
Set 2: 2+2 reps @ 75%
Set 3: 1+2 reps @ 80%
Set 4: 1+2 reps @ 85%
Set 5: 1+2 reps @ 85+%
- Rest 1ish minutes B/T Sets -
% are based off your 1rm Back Squat
B: Metcon (2 Rounds for time)
2 Rounds
50 Double Unders
20 Hang Power Cleans (R+155/105, Rx125/85)
50 Double Unders
40 V-ups
50 Double Unders
20 Hang Power Cleans
50 Double Unders
Rest 2:00 B/T Rounds
Goal: 6-7:00 / Round
CAP: 20 Min
24Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 8.24.2021
CHEST: INCLINE (Use 45# Plate under bench)
8 x 8 Incline Bench Press (Add weight every 2 sets)
***start at 65% of 1RM bench***
4 x 10 DB Decline Bench Press
4 x 10 DB Pullover
REST 2min
BACK: 5 Sets
10 DBL DB Bent Over Rows
10 Pendlay Rows
10 Wide Grip Bent Over Rows
10 Seated DB Rear Delts Raises
23Aug
HomeGrown AthletX - Functional Fitness
A: Snatch (Complex: Snatch Pull + Sq Snatch (Floor)
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+%
Set 6: 1+2 reps @ 75%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go
% are based off your 1RM Snatch
B: Metcon (3 Rounds for time)
3 Rounds
w/ Vest
400m Run
20 Chest to bar pull-ups
20 Burpees
rest 1:00 B/T Rounds
Rx: No Vest / 15 CTB Pull-ups /15 Burpees
Scaled: No Vest / 10 Pull-ups (assisted if needed) / 15 Burpees
Goal: 4:30/ Round
CAP: 25 min
Work on consistnecy across all rounds. Use the run each run to guage where you need to push or pull back based on your recovery after the rest. You should be able to push hard each round on the burpees so don't crush yourself too early.
Machine Subs:
Row/ Ski: 35/28 Calories
Bike: 30/24 Calories
22Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
3 Rounds (CAP 20min)
10 DB Single Arm Snatches (LEFT)
10 DB Ovhd Lunges (LEFT)
10 DB Single Arm Snatches (RIGHT)
10 DB Ovhd Lunges (RIGHT)
10 DB Power Cleans (LEFT)
10 DB Front Squats (LEFT)
10 DB Power Cleans (RIGHT)
10 DB Front Squats (RIGHT)
***Choose appropriate weight based on Ovhd Lunges***
B: Metcon (AMRAP - Rounds and Reps)
CORE: AMRAP 8
20 Hollow Rock
20 Ankle Touches
20 Vups/Knee ups
21Aug
HomeGrown AthletX - Functional Fitness
A: Deadlift (Every 2:00 x 6 Rounds Complete...)
5 Deadlifts Between 65-80%
:30s Plank
*% Based on 1RM Deadlift
B: Metcon (Time)
25 DB Box Step Overs (DB: R+50/35, Rx40/25) Box (R+24/20, Rx20/16)
10 Cleans (R+185/125, Rx155/105)
20 Box Step Overs
8 Cleans
15 Box Step Overs
6 Cleans
10 Box Step Overs
4 Cleans
Rest 2 Miin ...Then
1 mile Run
Goal: 8:30-9:30 For Part 1
CAP: 25 min
Clean should be performed as singles . Steady movement with box step overs. Practice efficient technique on the step overs to stay close to the box on each side to eliminate any extra movement.
Sub: 1600 m Row
20Aug
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Barbell Conditioning
Power Snatch + Snatch Balance + OHS
Set 1: 3 + 1 + 2 reps
Set 2: 3 + 1 + 2 reps
Set 3: 2 + 1 + 2 reps
Set 4: 2 +1 + 1 reps
Set 5: 2 +1 + 1 reps
- Rest 1ish minutes B/T Sets -
*work to a heavy complex for the day. Hit at least 2 warm-ups sets before your first working set.
B: Metcon (4 Rounds for reps)
4:00 AMRAP x 4
10 Squat Cleans (R+115/75, Rx95/65)
5 Bar Facing Burpees
10 Toes-to-bar
- Rest 1:00 B/T AMRAPs
Scaled: 75/55# Barbell / 6 T2B or knee raises
Goal: 2 + Rounds per AMRAP
Focus on pacing on this workout. Pick a consistent pace throughout the workout and do not come out too hot in the early rounds. The low volume rep scheme will make you want to move quicker than you should.