13Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
1:00 Row Ski Bike
8 PVC Pipe Passovers
6 Overhead Squats
4 Snatch Balance
12 Alternating Step-Ups
6 Box Jumps
B: Snatch Balance
10:00 Running Clock
Snatch Balance + Pause Overhead Squat (3sec)
1+1 @ 70-80% x 5 Sets
R: 60sec b/s
% of 1RM Snatch
*Record heaviest complex
C: Warm-up (No Measure)
Workout Primer:
TnG Power Snatch Technique
6 x Slow Power Snatch + Smooth Lower into TnG Power Snatch
*light weight, then build to working weight
D: Metcon (Weight)
15:00 EMOM
min 1: 200m Row or Ski or 15/11 Cal Bike
min 2: 5 TnG Power Snatch
min 3: 10 Burpee Box Jump Overs (R+24/20, Rx20/16″)
Load: Choice
*Record Pwr Sn weight
12Dec
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 12/12/2021
3 Rounds: 3min, rest 1min between rounds
500M Row
Max effort – Knees to waist/elbows
Rest 2min
AMRAP 7
10/side x DBL DB Lunges (Fwd or Reverse) (50/35)
10/side x DB Curtsy Lunge (Front Rack)
15 x DBl DB Box Step Ups
REST 2min
AMRAP 7 (switch every 5reps)
10 x DB Devil Press
10 x DB Hang C&J
10 x DB Push Press
REST 2min
3 Rounds (pick weight – only one set of DBs)
12 x DBL DB Bench Press
12 x DBL DB Deficit Push-ups
12 x DBL DB Close Grip Bench Press
11Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
6:00 EMOM
Min 1: 45sec easy Row Bike or Ski
Min 2: 5 Inchworm Push-Ups + 10 Mountain Climbers
Min 3: 100m run (easy)
B: Warm-up (No Measure)
Burpee Simon Says
Position 1: Standing
Position 2: Chest to Deck
Position 3: Top of Push-Up
Position 4: Bottom of Squat
Position 5: Jump
C: Metcon (Time)
3 Person team
Every 4:00 for 36:00
Station 1: 500m/420m Row or Ski 40/32 cal Bike
Station 2: 30 Burpees
Station 3: 400m Run
*Record: Lowest total time as a team.
***
Partner 1: Starts on Station 1
Partner 2: Starts on Station 2
Partner 3: Starts on Station 3
*Rotate stations each set, so that each partner will hit each station 3x. This means that each station is an all out sprint. We are looking for each set to be done in 1:20-1:40 with 2:20-2:40 rest periods. We are focusing on our aerobic capacity and speed/sprint.
**Subs: Scale volume
Station 1: 400/320m Row
Station 2: 20 Burpees
Station 3: 250m Run
10Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
1:00 Cardio of Choice
10 bootstrapper
5 Yoga Push-Ups
10/10 Plank Clamshells
:20-30sec L-Sit or Tuck L-Sit Strength
B: Back Squat
Every 3:00 for 12:00 (4 Sets)
Set 1: 3 @ 85%
Set 2: 3 @ 85%
Set 3: 2 @ 90%
Set 4: 2 @ 90%
*Record heaviest 2rep
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
10 Dbl DB Power Cleans (R+50/35, Rx 40/25)
12 Dbl DB Front Rack Forward Step Alt Lunges
10 Bar Muscle-Ups
12 Dbl DB Front Rack Forward Step Alt Lunges
20 Handstand Push-Ups
SUBS: step-ups are better on the knees than lunge, burpee pull-up, hand release PU
09Dec
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
:15sec Dead-Hang + :15sec Active Hang
8-10 Plate A-T-Y-W
10 Scapular Push-Ups
----
2 Rounds
10 Push-Ups
7/7 Single Arm Ring Rows
5 Box Jumps
B: Bench Press
10:00 EMOM
2 Reps for min 1-5
1 Rep for min 6-10
*start @ 80% of 1RM
*Record heaviest lift
C: Metcon (3 Rounds for reps)
4:00 AMRAP, 2:00 Rest x 3 Sets
10 Dbl DB Bench Press (R+50/35, Rx 40/25)
2 Rope Climbs
10 Box Jumps (R+24/20, Rx20/16″)
SUBS: For Rope Climbs, we can scale to pull to stands, or single arm ring rows
09Dec
HomeGrown AthletX - HGX-FIT
A: Deadlift (Every 2min)
5X8 Start at 65%. Increase weight each set
*Record heaviest set
B: Metcon (No Measure)
Back - 4 Rounds
4x10 Pendlay Rows (flat back/tabletop)
4x10 Bent Over Rows (wide grip at 45 degrees)
4x10 Yates Rows (wide grip at 60 degrees)
4x25 Banded (Red) Lat Pull Downs (keep band shoulder width apart)
Rest 2min
CORE: 200 Weighted Russian Twist (light weight)