28Jan
HomeGrown AthletX - Functional Fitness
A: Snatch (Technique)
6 Sets:
3 Snatch Grip Push Jerks behind head
2 Overhead Squats
1 Snatch Balance
Rest 2 Minutes Between Sets
Set 1: 50% of 1RM Snatch
Set 2: 53% of 1RM Snatch
Set 3: 56% of 1RM Snatch
Set 4: 59% of 1RM Snatch
Set 5: 62% of 1RM Snatch
Set 6: 65% of 1RM Snatch
B: Metcon (Time)
3 Rounds of "Bergeron Beep Test"
50/35 Cal Row or 35/25 Cal bike
3 Rounds of "Bergeron Beep Test"
50/35 Cal Row or 35/25 Cal bike
3 Rounds of "Bergeron Beep Test"
1 Round of Bergeron Beep Test:
7 Thrusters (R+75/55, Rx 65/45)
7 Pendlay rows/Pull-ups
7 Burpees
28Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 1.28.2021
Back: 3 movements.
8 Rounds
5 x BB Bent Over Row (Heavy) **(Measurement - weight is heavy for 7/8 reps)
10 x DB Bent Over Reverse Fly (Moderate-Heavy)
30 x Banded Seated Lat Pull (Green or Blue)
***Rest 15s between each movement
***Rest 1min between rounds
Time Remaining – CORE
25 x Situps (Feet are flat on the ground during all reps)
25 x Hollow Rock
25 x Single Leg Alt Vups
27Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds
25 V-ups
20 DB Renegade Rows
15 DB Glute Bridges
B: Deadlift
Heavy 6-4-2
Build to a heavy 2
C: Metcon (AMRAP - Rounds and Reps)
AMRAP 15
40 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25)
30 Box Jumps (R+24/20, Rx20/16″)
20 Single DB Push Press (10 each side)
10 Deadlifts (R+ 250/165, Rx 205/135)
26Jan
HomeGrown AthletX - Functional Fitness
A: Squat Snatch
5 Sets of 5 Touch and go Squat Snatches
B: Metcon (Time)
5 Rounds For Time [30 Minute Cap]:
40 AbMat Sit-ups
30 Russian Kettlebell Swings (R+53/35, Rx44/26)
20 Hand Release Push-ups
10 strict Pull ups (With band if needed)
400m Run
26Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHEST: Time cap 25min
5 x 8 Bench Press
5 x 12 DB Pull Over (Use bench)
5 x 15 DBs Close Press (Use bench)
Rest: 30 seconds between sets
REST 2min (Rig set-up)
ARMS:
5 Sets (5 x 20) – Complete 5 sets before next movement
A. BB Rows from Rig (pronate grip)
B. BB Reverse Curls
C. Bench Close Grip Push-Ups
Rest: 45-60 seconds between sets
SUPERSET – 5 Sets
A. 20 x Bench Dips
B. 40 x Banded Hammer Curls (Blue)
25Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for time)
On the 5:00 x 3 Sets:
12 Double DB bent over rows
14 Single DB Overhead Step Lunge (left arm) (R+50/35, Rx 40/25)
10 Double DB bent over rows
14 Single DB Overhead Step Lunge (right arm)
8 Double DB bent over rows
*rest remaining time
B: Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double-Unders
20/15 Cal Row/Ski or 14/11 Cals Bike
10 Front Squats (R+155/105, Rx125/85)
MODIFICATIONS
50 DU
100 singles
20/15 CALS ROW/SKI OR 14/11 CALS BIKE
100m Double DB Farmer’s Carry