26Aug
HomeGrown AthletX - Functional Fitness
A: Push Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 82%
- Rest 1 ish minutes B/T Sets
% are based off your 1rm Push Press
B: Metcon (Time)
500m Run
30 Wall Balls (R+20/14, Rx 16/12)
20 Toes to bar
500m Run
30 Wall balls
20 Toes to bar
500m Run
30 Wall balls
20 Toes to bar
Scaled: 20 Knee raises or toes to rig
Goal: 16:00 -18:00
CAP: 22 Min
Smart breaks on the wall balls and toes to bar to save yourself for later rounds. Use the run to recover and practice good technique on the wall balls to relax your arms
26Aug
HomeGrown AthletX - HGX-FIT
A: Front Squat (Every 2min)
Set1: 3 reps @ 80%
Set2: 3 reps @ 80%
Set3: 3 reps @ 80%
Set4: 3 reps @ 80%
Set5: 3 reps @ 80%
B: Metcon (No Measure)
4 Sets
"21" Empty BB
10 DBL DB Tricep Kickbacks
15 Plate Bicep Curls + 15 Plate Tricep Ext
20 Diamond Push-ups
Immediately Into...
150 Single Leg Vups
150 Russian Twists
25Aug
HomeGrown AthletX - Functional Fitness
A: Squat Clean (Clean Pull + Sq Clean (Floor)
Set 1: 2+2 reps @ 65%
Set 2: 2+2 reps @ 65%
Set 3: 1+2 reps @ 70%
Set 4: 1+2 reps @ 75%
Set 5: 1+2 reps @ 75+%
Set 6: 1+2 reps @ 75%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go
% are based off your 1rm Clean
B: Metcon (4 Rounds for reps)
AMRAP: 4 x 3:00 On / 1:00 Off
12 Alt Pistols
8 Alt Single Arm DB Clean and Jerk (from floor) (R+50/35, Rx40/25)
- Max Burpee Box Jump Overs (R+24/20, Rx20/16)
Rx: 8 Pistols
Scaled: 35/15 DB / 20 Air Squats
Goal: 10+ Reps / Round
You should have :45-1:00+ to work on the BBJO
24Aug
HomeGrown AthletX - Functional Fitness
A: Back Squat (Pause Back Squat + BSQ (:02 Pause in Bottom))
Set 1: 2+2 reps @ 70%
Set 2: 2+2 reps @ 75%
Set 3: 1+2 reps @ 80%
Set 4: 1+2 reps @ 85%
Set 5: 1+2 reps @ 85+%
- Rest 1ish minutes B/T Sets -
% are based off your 1rm Back Squat
B: Metcon (2 Rounds for time)
2 Rounds
50 Double Unders
20 Hang Power Cleans (R+155/105, Rx125/85)
50 Double Unders
40 V-ups
50 Double Unders
20 Hang Power Cleans
50 Double Unders
Rest 2:00 B/T Rounds
Goal: 6-7:00 / Round
CAP: 20 Min
24Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 8.24.2021
CHEST: INCLINE (Use 45# Plate under bench)
8 x 8 Incline Bench Press (Add weight every 2 sets)
***start at 65% of 1RM bench***
4 x 10 DB Decline Bench Press
4 x 10 DB Pullover
REST 2min
BACK: 5 Sets
10 DBL DB Bent Over Rows
10 Pendlay Rows
10 Wide Grip Bent Over Rows
10 Seated DB Rear Delts Raises
23Aug
HomeGrown AthletX - Functional Fitness
A: Snatch (Complex: Snatch Pull + Sq Snatch (Floor)
Set 1: 2+2 reps @ 65%
Set 2: 2+2 reps @ 65%
Set 3: 1+2 reps @ 70%
Set 4: 1+2 reps @ 75%
Set 5: 1+2 reps @ 75+%
Set 6: 1+2 reps @ 75%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go
% are based off your 1RM Snatch
B: Metcon (3 Rounds for time)
3 Rounds
w/ Vest
400m Run
20 Chest to bar pull-ups
20 Burpees
rest 1:00 B/T Rounds
Rx: No Vest / 15 CTB Pull-ups /15 Burpees
Scaled: No Vest / 10 Pull-ups (assisted if needed) / 15 Burpees
Goal: 4:30/ Round
CAP: 25 min
Work on consistnecy across all rounds. Use the run each run to guage where you need to push or pull back based on your recovery after the rest. You should be able to push hard each round on the burpees so don't crush yourself too early.
Machine Subs:
Row/ Ski: 35/28 Calories
Bike: 30/24 Calories