22Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
3 Rounds (CAP 20min)
10 DB Single Arm Snatches (LEFT)
10 DB Ovhd Lunges (LEFT)
10 DB Single Arm Snatches (RIGHT)
10 DB Ovhd Lunges (RIGHT)
10 DB Power Cleans (LEFT)
10 DB Front Squats (LEFT)
10 DB Power Cleans (RIGHT)
10 DB Front Squats (RIGHT)
***Choose appropriate weight based on Ovhd Lunges***
B: Metcon (AMRAP - Rounds and Reps)
CORE: AMRAP 8
20 Hollow Rock
20 Ankle Touches
20 Vups/Knee ups
21Aug
HomeGrown AthletX - Functional Fitness
A: Deadlift (Every 2:00 x 6 Rounds Complete...)
5 Deadlifts Between 65-80%
:30s Plank
*% Based on 1RM Deadlift
B: Metcon (Time)
25 DB Box Step Overs (DB: R+50/35, Rx40/25) Box (R+24/20, Rx20/16)
10 Cleans (R+185/125, Rx155/105)
20 Box Step Overs
8 Cleans
15 Box Step Overs
6 Cleans
10 Box Step Overs
4 Cleans
Rest 2 Miin ...Then
1 mile Run
Goal: 8:30-9:30 For Part 1
CAP: 25 min
Clean should be performed as singles . Steady movement with box step overs. Practice efficient technique on the step overs to stay close to the box on each side to eliminate any extra movement.
Sub: 1600 m Row
20Aug
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Barbell Conditioning
Power Snatch + Snatch Balance + OHS
Set 1: 3 + 1 + 2 reps
Set 2: 3 + 1 + 2 reps
Set 3: 2 + 1 + 2 reps
Set 4: 2 +1 + 1 reps
Set 5: 2 +1 + 1 reps
- Rest 1ish minutes B/T Sets -
*work to a heavy complex for the day. Hit at least 2 warm-ups sets before your first working set.
B: Metcon (4 Rounds for reps)
4:00 AMRAP x 4
10 Squat Cleans (R+115/75, Rx95/65)
5 Bar Facing Burpees
10 Toes-to-bar
- Rest 1:00 B/T AMRAPs
Scaled: 75/55# Barbell / 6 T2B or knee raises
Goal: 2 + Rounds per AMRAP
Focus on pacing on this workout. Pick a consistent pace throughout the workout and do not come out too hot in the early rounds. The low volume rep scheme will make you want to move quicker than you should.
19Aug
HomeGrown AthletX - Functional Fitness
A: Push Press
Set 1: 5 reps @ 65%
Set 2: 5 reps @ 70%
Set 3: 5 reps @ 75%
Set 4: 5 reps @ 78%
Set 5: 5 reps @ 80%
- Rest ish minutes B/T Sets
% are based off your 1rm Push Press
B: Metcon (5 Rounds for time)
Every 5:00 For 5 Rounds
400m Run
20 Alt Dumbbell Snatch (R+50/35,Rx40/25)
10 Strict Handstand Push-ups
Rx: 8 SHSPUs
Scaled: 35/15# DB / 14 Snatches / 10 Regular Push-ups
Goal: 3:30-4:30/ Round
Machine Scale:
Ski / Row: 30/24 calories
19Aug
HomeGrown AthletX - HGX-FIT
A: Front Squat (% off of your 1RM)
Every 2min
Set 1-3: 4 Reps @75%
Set 4: 4 Reps @ 80+%
Set 5: 4 Reps @ 85%
B: Metcon (No Measure)
4 Rounds
10/side DB Single Arm Rows
10 DB Pullovers
Into...
4 Rounds
10 BB Pendlay Rows
10 BB Yates Rows
Into...
4 Rounds
10 BB Bicep Curl
Max effort Chin-ups
18Aug
HomeGrown AthletX - Functional Fitness
A: Squat Clean (Halt Squat Clean Below Knee)
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 70%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 75%
Set 5: 3 reps @ 75+%
Set 6: 3 reps @ 80+%
- Rest 1is minutes B/T Sets -
Cleans are not touch and go,
% are based off your 1rm Hang Clean
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
25m Single Arm Overhead Walking Lunge (R+50/35, Rx40/25) (12.5m down, 12.5m back outside)
250 m Run
16 Box Jump Overs (R+24/20, Rx20/16)
Scaled: 25/15# DB (Front Rack Lunge)
Goal: 4 + Rounds
Machine Subs:
Bike: 18/13 Cals