29Sep
HomeGrown AthletX - Functional Fitness
A: Squat Clean (Week 11/12)
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 2 reps @ 90+%
- Rest 2 minutes B/T Sets -
Cleans are not touch and go
% are based off your 1rm Clean
**Record Set 4
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
14 Renegade Rows (R+50/35, Rx40/25)
(the standard for today is R row L row =2 reps)
50ft Handstand Walk (R+Unbroken)
14 Dumbbell Box Step ups (R+24/20, Rx20/16)
HANDSTAND WALK SUB: 2 Wall Walks + :20 hold
Goal: 4+ Rounds
Push yourself on your skills. The lower volume provides an opportunity for unbroken movements. Let's move with a purpose.
28Sep
HomeGrown AthletX - Functional Fitness
A: Back Squat (Week 11/12)
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 80%
Set 3: 3 reps @ 85%
Set 4: 3 reps @ 90+%
Rest as needed b/t sets
% based on 1RM back squat
B: Metcon (No Measure)
EMOM x 20:00
1: 15 Wall balls (R+20/14,Rx16/12)
2: 12 Push-ups
3: 1 Round of *
4: Rest
*= 12 Deadlifts / 9 Hang power Cleans / 6 Pendlay Rows (R+155/105, Rx125/85)
Goal: Try and keep WB and PU unbroken and finish in less than :50sec. Push yourself on the BB round and work for unbroken sets due to rest period.
28Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 9.28.2021
CHEST: INCLINE (Use 45# Plate under bench)
Work for a heavy 2 (15-20 min)
BACK: 5 Sets
10 DB Pullover (flat bench)
5 Strict Supinated Chin-ups
10 BB Bent Over Rows
10 BB Yate Rows
20 Banded Lat Pulls
27Sep
HomeGrown AthletX - Functional Fitness
A: Snatch (Week 11/12)
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 80%
Set 3: 2 reps @ 85%
Set 4: 2 reps @ 90+%
- Rest 2 minutes B/T Sets -
Snatch are not touch and go
% are based off your 1rm Snatch
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
250m Run
4 Bar Muscle-Ups
3 Squat Cleans (R+185/125, Rx155/105)
Goal = 4 rounds +
BMU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B
*Aim for today is to cycle through the Bar Muscle-Ups and Squat Cleans. Your recovery is on the run.
Challenge yourself and attempt unbroken cleans on each set.
26Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
ACTIVE RECOVERY
5 ROUNDS (CAP 20min)
50 DU or 100 Singles
12 Russian KB Swings
12 KB Cyclist Squats
10/side Reverse KB Deficit Lunges
AMRAP 15
20 Abmat Situps
20 DB Russian Twists
20 Bicycle Crunches
20 Ankle Touches
20 Vups or Knee-ups
1min Plank
Remaining Time - Mobility: Foam Roller, Banded Stretches, Lacrosse Ball, etc..
25Sep
HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 10/12)
Every 2:00 x 6 Sets
Sets 0-3: 8 Reps
Sets 4-6: 6 Reps
Deadlifts MUST be Unbroken
*Start at 60% of 1Rm Deadlift and add weight each set
B: Metcon (Time)
30 Ab Mat Sit-ups
15 Hang Power Cleans (R+155/105, Rx135/95)
15 Toes to bar
30 Ab Mat Sit-ups
15 Hang Power Cleans
15 Toes to bar
30 Ab Mat Sit-ups
15 Hang Power Cleans
15 Toes to bar
30 Ab Mat Sit-ups
Goal: 12:00-13:00
There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be unbroken or 1 break.