Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

10 Inch Worm + Push-up

10 Burpees

10 Empty Bar good morning

B: Back Squat (2sec pause in the 1st 2 reps + 2 regular no pause)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 70%

Set 3: 1+2 reps @ 75%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80+%

- Rest 1 sh minutes B/T Sets -

% are based off your 1rm Back Squat

C: Metcon (Time)

15 Thrusters (R+95/65, Rx 75/55)

30 Ab mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab Mat Sit-ups

15 Thrusters

10 Power Cleans

15 Thrusters

30 Ab mat Sit-ups

15 Thrusters

10 PowerCleans

Goal: 12:00-13:30

Cap: 18 Min

Stay unbroken on the thrusters and find a smooth cadence on the other movements leaving you with the ability to transition quickly. Keep times consistent.

HomeGrown AthletX - HGX-FIT

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A: Deadlift (20min)

Find 1RM

B: Bench Press (% based on 1RM)

Set1: 8 reps @ 60%

Set2: 8 reps @ 65%

Set3: 8 reps @ 65%

Set4: 4 reps @ 70%

Set5: 4 reps @ 75%

Set6: 4 reps @ 75+%

Immediately into...

4 Sets

10 DB Pullover

10 Dips (Bench)

15 Plate Bicep Curls + 15 Plate Tricep Ext

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jog or machine of choice

:30/ Side Samson Stretch

10 Air Squats

6 Empty Barbell Muscle Snatch

B: Hang Snatch (Halt Snatch 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 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1RM Hang Snatch but today's Sq Snatch are from the floor with the pause below the knee

C: Metcon (5 Rounds for reps)

20:00 EMOM (5 Rounds)
Min 1: 3-5 Bar Muscle-ups

Min 2: 18/14 Cal Row/Ski or 14/10 Bike

Min 3: 60 Double Unders (Sub 120 singles)

Min 4: 5 Deadlifts (R+ 275/185, Rx 225/155)

Machine Subs:

Run: 200m

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 10

CORE

B: Metcon (No Measure)

AMRAP 30

Buy-In 500M Run

10 DB Floor Press (50/35)

20 DB RDL

30 Abmat Situps

40 Air Squats

50 DU or 100 Singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

100 m Run

12 KB Swings (Russian)

15 Squat Jumps

15 Barbell good mornigs

B: Deadlift

12-9-6-3-6-9-12 Reps

*start at 55-60% for your first set of 12 and add weight by feel. Your second set of reps should be heavier than the first.

Work om Unbroken sets

% are based off your 1RM Deadlift

C: Metcon (Time)

3 Rounds

400m Run

100m Double DB Farmers Carry (R+50/35, Rx40/25)

50m Sled Push (R+&Rx Men Four 45/ Women Two 45 Plates)

12 Double DB Box Step Overs (R+24/20, Rx20/16")

Goal: 14:00-16:00

Cap: 20 min

Try your best to find a place in this workout to relax your grip. There will be a lot of interference so you will need to find a chance to clear that lactic acid buildup.

HomeGrown AthletX - Functional Fitness

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A: Metcon (4 Rounds for weight)

Barbell Conditioning (Week 4/12)
For Time:

Power Clean & Jerk

*Record weights for each round

*Reps can be either touch and go or singles. Athlete choice. You can also do a mixture of both

% is based off your 1RM power clean and jerk

B: Metcon (Time)

3 Rounds

50ft Single Arm Overhead Walking DB Lunge (Left Arm) (R+50/35, Rx40/25)

10 Sandbag Clean over shoulder (R+150/100, Rx100/70)

50ft SA Overhead Walking DB Lunge (Right Arm)

15 Double DB Front Squats

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Rest 1:30 B/T Rounds

Goal: 6 min per round

Cap: 25 min

Keep all movements unbroken and find a smooth pace on the sandbag cleans where you can try and actively recovery heart rate.