19Apr
HomeGrown AthletX - Functional Fitness
A: Snatch
On the 1:30 x 5 Sets:
1 Power Snatch
1 Squat Snatch
Set 1: 60% 1RM Snatch
Set 2: 65% 1RM Snatch
Sets 3-5: 70-80% 1RM Snatch
**Record Set 5
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
25 Overhead Squats (R+75/55, Rx 65/45)
20 Singe Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25)
15 Toes to Bar
18Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
SUNDAY SWOLE PUMP (8 ROUNDS)
5 DB Bench Press/Floor Press
5 DB Hammer Curls (seated or standing)
10 Banded Overhead Tricep Extension
10 Banded Bicep Curls
10 DB Bench Press/Floor Press
10 DB Hammer Curls
20 Banded Overhead Tricep Ext
20 Banded Bicep Curls
15 DB Bench Press/Floor Press
15 DB Hammer Curls
30 Banded Overhead Tricep Ext
30 Banded Bicep Curls
…CONTINUE TO INCREASE BY THE REP SCHEME UNTIL YOU REACH
40 DB Bench Press/Floor Press
40 DB Hammer Curls
80 Banded Overhead Tricep Ext
80 Banded Bicep Curls
17Apr
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
WARM UP
2 Rounds:
10 V-Ups
10 Ring Rows
5 Single Arm DB Deadlift (ea side)
5 Single DB Front Squat ( ea side)
5 Single DB Thrusters (ea side)
B.: Metcon (AMRAP - Rounds and Reps)
AMRAP 18 Min
20 Devil Presses (R+50/35, Rx40/25)
15 DB Thrusters
10 Burpees
16Apr
HomeGrown AthletX - Functional Fitness
A: Snatch (Technique)
On the Minute x 10:
1 Snatch Deadlift
1 Hang High Pull
1 Hang Power Snatch
1 Overhead Squat
1 Squat Snatch
**Record heaviest Set
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 9
3 Squat Snatches (R+95/65, Rx 75/55)
3 Toes to Bar
6 Squat Snatches
6 Toes to Bar
9 Squat Snatches
9 Toes to Bar
*Add 3 Reps Per Round
C: Metcon (No Measure)
Midline
3 Rounds Not for Score:
:30s Heavy Static Front Rack Barbell Hold
20-30 wall ball GHD Sit-Ups
Rest between sets. Build in weight on the front rack hold each round.
15Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for reps)
[On the 0:00]
AMRAP 3:
3 Power Cleans (R+135/95, Rx 115/75)
3 Front Squats
3 Push Jerks
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (R+155/105, Rx125/85)
3 Front Squats
3 Push Jerks
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (R+185/125, Rx155/105)
3 Front Squats
3 Push Jerks
Rest at 15:00
B: Metcon (Weight)
Barbell/Complex
[On the 20:00]
7 Minutes to Build to a Heavy Complex:
1 Power Clean
3 Front Squats
1 Shoulder to Overhead
C: Metcon (No Measure)
Midline Recovery
3 Rounds Not For Time:
9 Strict Toes to Bar
12 Supermans
15 Hollow Rocks
*Pause 1 Second at the Top of Each Supermans
15Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 4.15.2021
Shoulders: 5 Sets
100M DBs Farmer’s Carry
10 KB Sumo DL High Pull (wide base – toes outward)
10 DB’s Upright Rows (Same weight as Farmer’s Carry)
12 DB’s Front to Side Delt Rotations
12 DB’s Rear Delt Fly
12 Plate Steering Wheel Rotations
After 5 sets, Immediately to Prison Push-up
1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)
CORE
25 WB Situps
25 Abmat Situps
30 Single Leg Alt Vups
30 Ankle Touches