06Sep
HomeGrown AthletX - Functional Fitness
A: Snatch (Complex)
Snatch Pull + Snatch (Floor)
Set 1: 2+1 reps @ 75%
Set 2: 2+1 reps @ 75%
Set 3: 1+1 reps @ 80%
Set 4: 1+1 reps @ 85%
Set 5: 1+1 reps @ 88%
Set 6: 1+1 reps @ 90%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go
% are based off your 1RM Sq Snatch.
B: Metcon (Time)
Partition As Desired
100 KB Swings (American) (R+53/35,Rx44/26)
50 Deadlifts (R+ 205/155, RX185/125)
150 Sit-ups
Goal: 14-16:00
CAP: 20 Min
Create a smart individual game plan beforehand and stick with it during the workout. Even if you feel things aren't going to plan stick with it and learn from it for next time
04Sep
HomeGrown AthletX - Functional Fitness
A: Deadlift (Every 2:00 x 6 Rounds )
Complete...
6 Deadlifts Between 65-80%
30 sec Plank
*Add weight from last week
Deadlifts MUST be UNBROKEN
*% Based on 1RM Deadlift
B: Metcon (Weight)
EMOM 15
1: 100 m Run
1: Bear Complex for max load
3: Rest
Score is max weight on bar for bear complex.
Bear Complex Includes...
1 Power Clean + 1 Front Squat + 1 STOH + 1 Back Squat + 1 STOH (behind the neck)
Goal: Completion
Be smart on your barbell jumps, we don't want any chances of misses until your final set. Jerk are permitted.
03Sep
HomeGrown AthletX - Functional Fitness
A: Overhead Squat (From the rack)
Set 1: 6 reps @ 60%
Set 2: 6 reps @ 65%
Set 3: 6 reps @ 70%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 85+%
Set 6: 3 Reps @85+%
* Rest 1 ish min b/t sets
% Based on 1RM OHS
B: Metcon (Time)
400m Run
20 Burpee Box Jump (R+30,24, Rx24/20)
20 DB Floor Press (R+50/35, Rx40/25)
100ft Handstand Walk
10 Burpee Box Jump
10 DB Floor Press
400 m Run
Rx: 50ft HSW
Scaled: 5 wall walks
100ft =grown strong wall to wall ball wall and back
Goal: 13-15:00 cap 20min
This one will be all pressing and shoulder stamina. Stay consistent on all movements
02Sep
HomeGrown AthletX - Functional Fitness
A: Push Press
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 75-78%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 80-85%
Set 5: 3 reps @ 85+%
- Rest 1ishminutes B/T Sets
% are based off your 1rm Push Press
B: Metcon (4 Rounds for time)
Every 4:00 x 4 Rounds
20/16 Cal Row/Ski or 12/9 Cal Bike
12 Double DB Push Press (R+50/35, Rx40/25)
2 Rope Climbs
Goal: 2:45-3:00
Treat these rounds as sprints! Work to be consistent across all 4 rounds and work hard to recovery on your rest periods. You should have :45-1:00 of rest in the early rounds
02Sep
HomeGrown AthletX - HGX-FIT
A: Front Squat (4x3)
Every 2min
Set1: 3 reps @ 82-85%
Set2: 3 reps @ 82-85%
Set3: 3 reps @ 85%
Set4: 3 reps @ 85+%
B: Metcon (No Measure)
BACK: 4 Sets
10 Dbl DB Bent Over Rows
10 Chin-ups
8 Pendlay Rows (Heavy)
12 DB Rear Flys
01Sep
HomeGrown AthletX - Functional Fitness
A: Clean (Complex)
Clean Pull + Sq Clean (Floor)
Set 1: 2+2 reps @ 70%
Set 2: 2+2 reps @ 72-75%
Set 3: 1+2 reps @ 78%
Set 4: 1+2 reps @ 80%
Set 5: 1+2 reps @ 80%
Set 6: 1+2 reps @ 82%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go
% are based off your 1RM Sq Clean
B: Metcon (4 Rounds for time)
Every 4:00 x 5 Rounds
400m Run
20 Wall balls (R+20/14, Rx16/12)
Rx: 15 Wall balls
Scaled: 12 Wall balls
Goal: 1:00+ of rest per round in the early rounds
Wall balls should be unbroken to maximize rest time.