31Jul
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Barbell Conditioning
Every :75 x 8 Rounds
Power Snatch + OHS
Sets 1-2: 5+4 reps @ 65%
Set 3-4: 4+3 reps
Set 5-6: 3+2 reps
Set 7-8: 2+1 reps
% Based on 1RM Power Snatch
*Start at 65% and add weight each set. Looking for no misses
B: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
5 Bar Muscle-ups
8 Hang Power Snatch (R+125/85, Rx115/65)
16 Bar Facing Burpees
R+: As prescribed
Rx: 3 Bar Muscle-ups / 115/65# Barbell
Scaled: 10 Ring Rows + 5 Ring Dips / 75/55# Barbell
Goal: 5+ Rounds
30Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
12:00 EMOM
1: 15-20 Hollow rocks
2: 100 m Run
3: 10-15 Push ups (from knee if needed)
4: 15-20 Air Squats
B: Hang Power Clean (Barbell Conditioning Week 2/12)
Hang Power Clean
10:00 EMOM
Min 1-2: 10 Reps @ 55-60%
Min 3-4: 8 Reps @ 60-65%
Min 5-6: 6 Reps @ 65-70%
Min 7-8: 4 Reps @70-75%
Min 9-10: 2 Reps @75-85%
% are based off your 1RM Hang Power Clean
C: Metcon (Time)
200-150-100-50-25
Double Unders
1-2-3-4-5
Tire Flips
R+ / Rx: As Prescribed
Scaled: Sandbag clean over the shoulder
400/300/200/100/50 Singles
CAP: 18 Min
Push yourself and your boundaries.
29Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 Good Mornings (empty bar)
10 Barbell Push Press (empty bar)
50ft walking Lunges
50ft Walking Leg kicks
Note 50ft=HGX Grown Strong wall to wall ball wall
B: Split Jerk (Week 2/12)
Pause Split Jerk + Split Jerk
(;02 Pause in dip position)
Sets 1-2 : 2+1 reps @ 65%
Set 3-4 : 2+1 reps @ 70%
Set 5: 1+1 reps @ 75%
Set 6: 1+1 reps @ 75-78%
- Rest 1ish minutes B/T Sets
% are based off your 1rm Split Jerk
C: Metcon (Time)
For Time
5 Rounds
2 Rope Climbs
50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates) (25m down 25m Back)
20 Jump Split alt Lunges
R+: As prescribed
Rx: 1 rope climb
Scaled: 2 Lay to stand rope pull-ups or 4 Knees to Elbows
Goal: 12-15min
18min time Cap
Use this workout to work on rope climb quality and technique. Focus on you descent and ways you can speed up transitions without using any extra pulls or energy on the way down.
D: Metcon (No Measure)
Accessories (If time permits)
3 Rounds
20 Banded Lat Pulldowns
10 Weighted Ring Rows
29Jul
HomeGrown AthletX - HGX-FIT
A: Front Squat
Percentages on 1RM
5 Sets
Set 1 - 3: 8 reps at 60%
Set 4 - 5: 6 reps at 70%
Rest :90 seconds between sets
B: Shoulder Press (STRICT PRESS: 10-8-6-4-2)
Immediately into…..5 SETS
10 Seated DB Arnold Press
10 DB Sumo High Pull
12 DB Rear Flys
28Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 AMRAP (For Quality)
250 m Run
8 Deadlifts (empty bar)
12 Alt V-ups
10 front Squat
B: Squat Clean (Week 2/12)
(Halt Clean Below Knee + Clean)
Set 1-2 : 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Sets 4-5: 1+1 reps @ 75%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go, reset after hang halt clean
% are based off your 1rm Squat Clean
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
16 Calorie Row
10 Deadlifts (R+185/125, Rx155/105)
10 Box Jump Overs (R+24/20, Rx20/16″)
R+: As prescribed
Rx: 155/105# Barbell 20/16 box
Scaled: 135/95# Barbell
Goal: 5+ Rounds
Take smart breaks on the deadlifts from the beginning so you can push the rep speed on the box jump overs and pace on the rower.
Machine Subs:
Ski: Same
Bike: 14/10 calorie
Run: 200m
27Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
12/9 Calorie Row/Ski or Bike 8/6
6 Burpees
12 Supermans
10 Air Squats
B: Back Squat
Sets 1-2 : 8 reps @ 65%
Sets 3-4: 8 reps @ 70%
Set 5: 8 reps @ 70-75%
- Rest 1ish minutes B/T Sets -
% are based off your 1rm Back Squat
C: Metcon (Time)
w/ 20/14# Vest
2 Rounds
400m Run
40/32 Calorie Row
250m Run
20/16 Calorie Row
R+: As Prescribed
Rx: No Vest
Scaled: No Vest / 250, 100Run
Goal: 9min / Round
Cap: 25 Min
Work on your run pacing during this workout especially if you are using a vest. The early rounds should be sub maximal, leaving you with plenty in the tank to finish strong.
Machine Subs:
Ski Same
Bike: 30/22, scale 15/11