Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Every 2min x 6 Rounds)

Deadlift: Working sets between 65-85%

Every 2min x 6 Rounds

8 Deadlifts

8 Good Mornings

***BUILD EACH ROUND***

B: Metcon (No Measure)

AMRAP 4

5 Deadlift 185/125

4 Bar Facing Burpees

REST 2min

AMRAP 4

5 Deadlift 225/155

8 Pull-ups

REST 2min

AMRAP 4

5 Deadlift 255/185

12 Goblet Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds

100m Jog

10 KB Russian Swings (light)

10 KB Goblet Squats

10 alt Cossack Squats

B: Snatch (Week 2/12)

(Halt Sq Snatch Below Knee + Sq Snatch)

Set 1: 2+1 reps @ 65%

Set 2: 2+1 reps @ 65%

Set 3: 1+1 reps @ 70%

Set 4: 1+1 reps @ 75%

Set 5: 1+1 reps @ 75%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go,

reset after each snatches

% are based off your 1rm Snatch

C: Metcon (Time)

Row 2,000m/1,600m

Every 1:30 Complete:

8 double DB Thrusters (R+50/35, Rx 40/25)

Machine Subs:

Ski: Same

Bike: 100/84 cals

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 7.25.2021

***Pair of Dumbbells***

5 DB Front Squats (50/35)

5 DB Burpee Box Step Overs (24/20)

5 Toes To Bar

250M Run

10 DB Front Squats

10 DB Burpee Box Step Overs

10 TTB

250M Run

15 DB Front Squats

15 DB Burpee Box Step Overs

15 TTB

250M Run

20 DB Front Squats

20 DB Burpee Box Step Overs

20 TTB

250M Run

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM
Min 1: :45 Burpees

Min 2: :45 jump rope

Min 3: :45 Squats

PVC Snatch Warmup

10 Pass Throughs

10 Good morning

10 Snatch Grip Push Press

10 Power Snatch

B: Power Snatch (Barbell Conditioning)

2 Rounds

Set 1: 10reps

Set 2: 8reps

Set 3: 6reps

Set 4: 4 reps

Set 5: 2 reps

Rest No more than 1:00 Between sets

*Start at 55% and add 10# each set. Reset at 55% for the second set of 10 on down.

*Work on Touch and Go sets

% are based off your 1RM Power Snatch

C: Metcon (Time)

5 Rounds

10 Box Jumps (R+24/20, Rx20/16″)

16 Alt Dumbbell Snatch (R+50/35, Rx 40/25)

5 Ring Muscle-ups

Rest 1:00 B/T Rounds

Goal: 2:45-3:30/ Round

CAP: 25 min

The crux of this workout will be the RMU for most athlete so plan your workout around those. The dumbbell does not need to be unbroken but if gymnastics are your jam, today can be a good opportunity to touch and go to dumbbell to see how it effects your muscle-ups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Power Clean and Push Jerk

10:00 EMOM

Complete 3 Reps Every Minute

*All Sets to be done at 65%

% are based off your 1RM Power Clean and Power Jerk

B: Metcon (Time)

9-12-15-12-9

Calorie Bike/Row/Ski

Hang Power Clean (R+115/75, Rx 95/65)

Front Squats

Goal: 8-10

Cap: 15 min

This is a full out sprint! Work on quick and quality movement on the barbell.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (For Quality)

100 m Run

10 Pike Leg Lifts (sitting on your butt with your hand next to your hips lift both feet)

10 Push-ups

10 Russian twist

10 Scap Pull-ups

B: Split Jerk

Pause Split Jerk + Split Jerk

(2s Pause in dip position)

Sets 1-2: 2+1 reps @ 60%

Set 3: 2+1 reps @ 65%

Set 4: 2+1 reps @ 70%

Sets 5-6: 1+1 reps @ 70%

- Rest 1ish min B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

Gymnastics Skill Work
100 DU

100ft Handstand Walk (50 down/50 back)

400m run

100 Handstand Walk

100 DU

100 Handstand walk

400m run

100 Handstand Walk

100 DU

Machine Sub:

Bike: 22/16 Cals

Row & Ski 30 cals