17Jul
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time:
20 C2B Pull-ups
40 Hand-Release Push-ups
60 Hang Power Cleans (R+115/75, Rx95/65)
80 Wall Ball (R+20/14, Rx 16/12)
100m Bodyweight Walking Lunges
16Jul
HomeGrown AthletX - Functional Fitness
A: Snatch Pull (Complex)
5 Sets:
1 Snatch Deadlift
2 Snatch Pulls
1 power snatch
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
250m Run
7 Deadlifts (R+225/155, Rx 165/125)
10/7 Cal Row or Ski or 7/5 Cal Bike
Score = The total amount of rounds and rep accumulated at 20:00
The Run = 1 meter is 1 Rep
MODIFICATIONS
**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]
RUN
15/12 Cal Bike
DEADLIFTS
Decrease Load/Reps
Decrease Range of Motion (From Plates)
CAL
100m Run
15Jul
HomeGrown AthletX - Functional Fitness
A: Clean Pull (Complex)
5 Sets:
1 Clean Deadlift
1 Clean Pulls
1 Clean High Pulls
1 Power Clean
B: Metcon (5 Rounds for time)
On the 5:00 x 5 Rounds:
16/13 Row or Ski or 12/9 Cal Bike
400m Run
12 Toes-to-Bar
*Record all five rounds
MODIFICATIONS:
CALS
Decrease cals
200m Run
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
Weighted Abmat Sit-ups
RUN
Decrease Distance
15Jul
HomeGrown AthletX - HGX-FIT
A: Back Squat (1 REP )
Warm-up for about 10min
Warm-up rep scheme (10/8/6/4/2)
BUILD TO A NEW 1 Rep
B: Metcon (No Measure)
BACK
4x10 Pendlay Rows (flat back/tabletop)
4x10 Bent Over Rows (wide grip at 45 degrees)
4x10 DB’s Bent Over Rows (together)
4x10 Banded T-Bar Rows (Green Band)
14Jul
HomeGrown AthletX - Functional Fitness
A: Clean and Jerk
EMOM 10:00
1 Clean & Jerk
Minutes 1-5 (Warm-Ups)
Minutes 6-10 (Work Sets)
*Score = Log all 5 work sets. Score is heaviest load.
*Rest from 10:00-13:00
Athletes can start with an empty barbell or a light load.
The goal is to build across the EMOM.
1:00 goes by fast, so be sure to have your weights set up close by but out of the way
REST 3 MIN.
B: Metcon (Time)
50 Clean and Jerks (R+135/95, Rx 115/75)
[Every minute, starting at 0:00 perform: 20 Double-Unders](Sub 40 singles)
Score = Total time to complete all 50 Clean and Jerks
25min time cap
MOVEMENT MODIFICATIONS:
CLEAN & JERKS
Decrease Load/Reps
Hang Cleans (if cannot pull from the ground)
Double Dumbbell Clean & Jerks (or single)
Double Dumbbell Hang Clean and Jerks (or single)
DOUBLE UNDERS
20 Line Hops
40 Single Unders
13Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
8 Single Leg Barbell Good Mornings (each leg)
:30 Russian Twist
:30 Hollow Hold
Rest as needed between sets.
B: Metcon (Time)
3 Rounds:
15 Power Cleans (R+115/75, Rx 95/65)
12 Thrusters
9 Bar-Facing Burpees
Directly Into…
3 Rounds:
15 Power Cleans (R+95/65, Rx 75/55)
12 Thrusters
9 Bar-Facing Burpees
18min time cap
WORKOUT MODIFICATIONS
POWER CLEANS
Decrease Load/Reps
From the Hang
Single Dumbbell Clean
Wall Balls
THRUSTER
Decrease Load/Reps
Single Dumbbell
Front Squat/Push Press
BAR-FACING BURPEES
Decrease Reps
Step Up/Over
"No-push-up" Burpees