20Sep
HomeGrown AthletX - Functional Fitness
A: Snatch (Week 10/12)
Set 1: 2 reps @ 75%
Set 2: 2 reps @ 75%
Set 3: 2 reps @ 80%
Set 4: 2 reps @ 85%
Set 5: 2 reps @ 88%
- Rest 2 minutes B/T Sets -
Snatch are not touch and go
% are based off your 1rm Snatch
B: Metcon (AMRAP - Reps)
EMOM 20
Minute 1: 40-60 Double Unders
Minute 2: 15-20 Alt Dumbbell Snatches (R+50/35,Rx40/25)
Minute 3: 15-20 Wall Balls (R+20/14, Rx16/12)
Minute 4: 10-15 Chest to bar pull ups
Minute 5: Rest
*Aim is to have quick transitions from movement to movement. Overall the volume per set is going to be high so we want to force you guys to push for unbroken or close to it.
*Score = total reps
DB SNATCH: DB SNATCH: The dumbbell snatch starts with the dumbbell on
the ground and finishes with the dumbbell directly
overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
The dumbbell must be lifted overhead in one
motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes
must alternate arms after each repetition. The non-lifting hand and arm may not be in contact
with the body during the repetition. At the top, the arms, hips, and knees must
be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed
from profile. Once the athlete has reached lockout, the repetition will count. The athlete may
choose to do a muscle snatch, power snatch,
squat snatch or split-style snatch. However, both
feet must return and be in line under the athlete’s
body while the dumbbell is locked out overhead for the repetition to count.
WALLBALL: In the wall ball, the medicine ball must be taken from the
bottom of a squat, hip crease below knee, and thrown to hit the specified target at 10ft. The center of the ball must hit the target at or above the specified target height.
If the ball hits low or does not hit the wall it is no rep
C2B: Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully
extended at the bottom. At the top, the chest must clearly come into contact with the bar.
19Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 9.19.2021
500M Run
45 Push Press (Empty BB)
40 KB Russian Swings
35 Plate Burpees
30 BB Thrusters
25 Plate Ovhd Lunges
20 Vups/Knee Ups
15 BB Bicep Curls
10 KB Atl Snatch
500M Run
Perform Above In REVERSE
500M Run
18Sep
HomeGrown AthletX - Functional Fitness
A: Overhead Squat (Deload (Week 9/12))
Overhead Squat (From Floor)
Every :90 For 7 Sets
8 Reps
*Start at 60% and build in weight over the 7 Sets if possible.
B: Metcon (Time)
3 Rounds
400m Run
14 Power Snatch (R+115/95, Rx95/65)
10 Burpee Box jump overs (R+30/24, Rx24/20)
Goal: 12:30-13:30
Cap: 18 minutes
Smooth and steady will be the name of the game on this piece. Control heart rate over the 3 rounds
400m RUN
30/21 cal bike
POWER SNATCH: For the power snatch the barbell will move from the ground to the overhead position with the knees, hips and shoulders extended in one line
BBJO:The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finish with the athlete jumping over the box. SUB burpee step over or burpee and 2 reverse lunges
17Sep
HomeGrown AthletX - Functional Fitness
A: Metcon (2 Rounds for weight)
Barbell Conditioning (Deload)
2 Rounds
15-10-5
Hang Power Clean + Shoulder to overhead
Rest 2 min between rounds and increase weight after each set. All sets MUST be done unbroken. rest as needed between sets
Example:15 HPC+15 S2OH,(Add weight) 10 HPC+10 S2OH, (Add weight)5 HPC+5 S2OH then rest 2 min and go back to your first weight and go again.
15min time Cap
Goal: Focus on going unbroken on working on quality reps. Good movement and breathing is more important than speed or overall timing on this.
The load on this piece should be taken by feel. Remember this is a deload week so stick with weights that meet the required stimulus of unbroken sets while also working on solid technique
*record barbell loads
B: Metcon (Time)
3 Rounds
25m Double Front Rack DB Waking Lunge (R+50/35, Rx40/25) (outside 12.5m down, 12.5m back)
75 Double Unders 150
30 Alt Single DB Snatch
*Goal: 12-15:00
Cap: 20 min
This one will be about managing heart rate and fatigue so move smooth early and leave yourself enough of a kick at the end
DB FRONT RACK LUNGES: Each front rack lunge begins with the DB in the front rack postion, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep.
75 DU
150 single unders
15/10 cal bike
DB SNATCH: The dumbbell snatch starts with the dumbbell on
the ground and finishes with the dumbbell directly
overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.
The dumbbell must be lifted overhead in one
motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes
must alternate arms after each repetition. The non-lifting hand and arm may not be in contact
with the body during the repetition. At the top, the arms, hips, and knees must
be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed
from profile. Once the athlete has reached lockout, the repetition will count. The athlete may
choose to do a muscle snatch, power snatch,
squat snatch or split-style snatch. However, both
feet must return and be in line under the athlete’s
body while the dumbbell is locked out overhead
for the repetition to count.
16Sep
HomeGrown AthletX - Functional Fitness
A: Push Press (Deload (Week 9/12))
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 5 reps @ 80%
Set 5: 5 reps @ 85%
B: Metcon (6 Rounds for time)
Every 3:00 x 6 Rounds
2 Rope Climbs
50m Prowler push (R+&Rx Men six 45/ Women four 45 Plates)
(25m down, 25m back)
C: Metcon (No Measure)
Pulling Strength
2 Sets
8-10 Weighted Strict Pull-ups (use bands if needed)
15 L sit double Band Lat Pulldown
16Sep
HomeGrown AthletX - HGX-FIT
A: Front Squat (EMOM 8)
Min 0 – 2: 7 Reps @ 60%
Min 3 – 4: 5 Reps @ 65-70%
Min 5 – 6: 3 Rep @ 75-80%
Min 7 – 8: 1 Rep @ 85%
Use your numbers from last week as reference or % on 1RM
B: Metcon (No Measure)
BACK: 5 Sets
10 BB Penlay Rows
10 BB Yates Rows
10 Chest Supported DB Row (Use 2x45# plates to incline bench)
20 Banded Lat Pull downs
CORE: EMOM 10