Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Front Squat

4 Sets

Set 1: 10 reps at 60%

Set 2: 10 reps at 65%

Set 3 - 4: 10 reps at 70%

Rest :90 seconds between sets

Percentage on 1RM

B: Metcon (No Measure)

BACK: 5 Rounds

10 Landmine Lat pulls with green band or rope

10/10 Side Landmine Single Arm Bent Over Row

10 DB Pull Overs (Bench)

10 GHD Back Extensions

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 x Inchworm Push-Up + 4 Shoulder Taps

10 Barbell RDLs

5 "No Dip Muscle Cleans"

Tall Power Cleans 2’’, 4’’, 6’’

B: Power Clean

10:00 EMOM

1 Rep @ 70%

*Record weight

C: Metcon (Time)

18-15-12-9-6-3

Deadlift (R+ 225/155, Rx 165/125)

6-5-4-3-2-1

Wall Walk

*This is a re-test from week 1 of the cycle

Time Domain: 7:00-10:00

Cap: 11 Min

D: Metcon (No Measure)

Mobility
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
250m Run

10 Bootstrap Squats

10 Alternating Lunges

10 Alt V-Ups

6 Scap Pull-Ups + 6 Strict Knee Raises

8 Ring Rows

B: Pull-ups (Weighted Strict)

Take 10:00 to hit 1RM Weighted Strict Pull-Up

*Record in notes your weight

C: Metcon (Time)

2 Rounds
400m Run

20/15 Strict Pull-Ups

30 Air Squats

400m Run

20 Toe to Bar

30 Air Squats

Time Per Round = 6:15-10:00

Total Time: 13:00-20:00

Time Cap = 25:00

D: Metcon (No Measure)

2 Rounds - If time permits
Right Leg / then Left Leg

:30sec Down Dog

:30sec Low Lunge

30 Elbow to Knee and Rotate

:30 sec Reach to Sky and Hold

:30 sec Half Kneeling Hamstring Stretch

:30 sec Half Pigeon

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Every :90sec for 5 sets

5 reps at 65% of 1RM

5 reps at 70%

5 reps at 75%

5 reps at 75%

5 reps at 75+%

Record heaviest 5rep

B: Metcon (No Measure)

Conditioning
5 Rounds

**35min EMOM**, give yourself 10-15sec rest before next minute

Min1: Dead hang on high bar

Min2: DB Seated Arnold Shoulder Press

Min3: Plank Shoulder Taps

Min4: DB Skull Crushers

Min5: DB Front to Side Delt Raises (Use small plates)

Min6: DB Seated Rear Delts

Min7: REST

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality
1:00 Row Ski Bike

8 PVC Pipe Passovers

6 Overhead Squats

4 Snatch Balance

12 Alternating Step-Ups

6 Box Jumps

B: Snatch Balance

10:00 Running Clock

Snatch Balance + Pause Overhead Squat (3sec)

1+1 @ 70-80% x 5 Sets

R: 60sec b/s

% of 1RM Snatch

*Record heaviest complex

C: Warm-up (No Measure)

Workout Primer:

TnG Power Snatch Technique
6 x Slow Power Snatch + Smooth Lower into TnG Power Snatch

*light weight, then build to working weight

D: Metcon (Weight)

15:00 EMOM
min 1: 200m Row or Ski or 15/11 Cal Bike

min 2: 5 TnG Power Snatch

min 3: 10 Burpee Box Jump Overs (R+24/20, Rx20/16″)

Load: Choice

*Record Pwr Sn weight

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 12/12/2021

3 Rounds: 3min, rest 1min between rounds

500M Row

Max effort – Knees to waist/elbows

3 Rounds (pick weight – only one set of DBs)

12 x DBL DB Bench Press

12 x DBL DB Deficit Push-ups

12 x DBL DB Close Grip Bench Press