04Oct
HomeGrown AthletX - Functional Fitness
A: Snatch (Week 12/12)
In a 20:00 Window work to a 1RM Snatch!
*Rest as needed b/t Sets
B: Metcon (Time)
10-8-6-4-2
Power Snatch (R+135/95, Rx115/75)
20-16-12-8-4
Burpee Box Jump Over (R+30/24, Rx24/20)
Push-Ups
Time Cap = 20 minutes
Goal = 14-18:00 minutes
*Aim for this workout is to go moderate to heavy on the Power Snatches. Work on cycling the weight.
Workout Sequence:
3,2,1 Go!
10 Power Snatches
20 Burpee Box Jump Over
20 Push-Ups
8 Power Snatches
16 Burpee Box Jump Over
16 Push-Ups
*Continue this format until you complete the workout
03Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
ACTIVE RECOVERY
5 Rounds
20 Burpees to target
20 Push-ups
20 Air Squats
20 Abmat Situps
250M Run
Time Remaining: Mobility - Stretch, Foam Roller, Lacrosse Ball, etc
02Oct
HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 11/12)
12-9-6-3-1
Rest 2:00 B/t Sets
*start at 60% for your set of 12 and then add weight each set
% based on your 1RM deadlift.
All sets MUST be Unbroken
B: Metcon (2 Rounds for reps)
8:00 AMRAP
4 Ring Muscle-ups
12 Overhead Squats (R+95/65, Rx75/55)
Rest 4:00
8:00 AMRAP
4 Ring Muscle-ups
8 Overhead Squats (R+125/85, Rx95/65)
RING MU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B
Goal: 4+ Rounds
The overhead squats should be unbroken. Depending on your gymnastics ability try to stay unbroken RMU or break up to keep a steady pace throughout.
01Oct
HomeGrown AthletX - Functional Fitness
A: Power Clean (Week 11/12)
Power Clean
On a 10:00 Clock...
Find 1RM Power Clean
- Rest 3:00
For Time:
20 Reps @ 80% of the Days Max
*Reps must be power
*Focus on keeping good technique and not letting your feet get too wide in your catch.
CAP: 20 Min
B: Metcon (Time)
4 Rounds
400m Run
12 Double DB Devil Presses (R+50/35, Rx40/25)
Goal: 15-16:00 min
CAP: 20 min
*Be efficient with the dumbbells and use a good active recovery pace in the early rounds to leave you with a sprint at the end
30Sep
HomeGrown AthletX - Functional Fitness
A: Push Press (Week 11/12)
Set 1: 5 reps @ 75%
Set 2: 5 reps @ 80%
Set 3: 5 reps @ 85%
Set 4: 5 reps @ 85%
- Rest 2 minutes B/T Sets
% are based off your 1rm Push Press
**Record Set 4
B: Metcon (Time)
70 Double Unders (SUB 140 single unders)
15 Strict Ring Dips
42 Kettlebell Swings (R+70/53, Rx53/44)
70 Double Unders
12 Strict Ring Dips
30 Kettlebell Swings
70 Double Unders
9 Strict Ring Dips
18 Kettlebell Swings
DIP SUBS: banded, bench, ring rows
Goal = 15-17:00 minutes
Time Cap = 20 minutes
*This workout is going to be heavy on the shoulders, break up the Strict Ring Dips to avoid failure or muscle fatigue. On the Kettlebell Swings. Aim for no more than 2 sets.
30Sep
HomeGrown AthletX - HGX-FIT
A: Front Squat
For Load: 1RM Front Squat – 15-20min
Rest 3min
Front Rack Static Hold at 120-160% of today’s 1RM
3 x :10sec
B: Metcon (No Measure)
Complete the following in sets: 4 Sets
10 KB Goblet Squats
10/Side KB Alt Cossack Lunges
10/side KB Alt Curtsy Lunges
Core: Time Remaining