07Jan
HomeGrown AthletX - Functional Fitness
A: Overhead Squat (Power Snatch + Overhead Squat)
On the Minute x 10:
2 Power Snatches
1 Overhead Squat
*build to a heavy for the day
B: Metcon (Time)
21-15-9
Power Snatches (R+75/55, Rx 65/45)
Overhead Squats
directly into...
70/50 Cal Row/Ski or 50/35 Cal Bike
directly into...
9-15-21:
Power Snatches
Overhead Squats
07Jan
HomeGrown AthletX - HGX-FIT
A: Deadlift (5x5)
Percentage is based on 1RM on 10/22/2020
5x5 at 80-85% of 1RM (Time cap 20min)
B: Metcon (No Measure)
GRIPPY!!!
50-40-30-20-10 reps of BB Reverse Curls (empty)
10-20-30-40-50 reps of KB Russian Swings (53/35)
Time remaining: CORE!
06Jan
HomeGrown AthletX - Functional Fitness
A: Thruster (Complex)
On the 2:00 x 6:
3 Power Cleans
1 Thruster
Set 1: 60% 1RM Clean
Set 2: 64% 1RM Clean
Set 3: 68% 1RM Clean
Set 4-6: 72-80% 1RM Clean
Note: Record heaviest thruster
B: Metcon (Time)
800 Meter Run
20 Power Snatches (R+115/75, Rx 95/65)
20 Pendlay rows
800 Meter Run
20 Clean & Jerks
20 Pendlay rows
800 Meter Run
20 Thrusters
20 Pendlay rows
05Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
30 DB-Facing Burpees
Accumulate 1min Double DB hold OH (R+50/35, Rx 40/25)
30 DB-Facing Burpee
B: Metcon (Time)
3 Rounds
50 Wallballs Sq Jumps (R+20/14, Rx 16/12)
25 Toes to DB
10 Devil Presses (R+50/35, Rx 40/25)
*Time Cap 30min
05Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHEST/BICEPS: 10 Rounds – Using a Bench
***Maximum 2 Sets of DB’s***Choose a weight to keep intensity!
***Heavier for Bench Press and Upright Rows
***Lighter for Bench Fly’s and Hammer Curls
8 x DBs Bench Fly’s (imagine a barrel on your chest and keep the arch throughout the movement – squeeze/contract at the top)
8 x DBs Bench Press
8 x DBs Seated Hammer Curls (together)
8 x DBs Upright Rows (standing/together)
8 x Close Grip Bench Push-ups (hands - triangle position on the bench)
30 x Banded Bicep Curls (Green or Thin Blue band)
Time remaining:
50 Abmat Situps
50 Vups
50 Russian Twist
04Jan
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Push Jerk Complex
12 Push Jerks
9 Push Jerks
6 Push Jerks
Rest 1:00
6 Push Jerks
9 Push Jerks
12 Push Jerks
Single bar, taken from the ground, changing weights on our own.
Stimulus
Set of 12 @ 60% of 1RM push Jerk
Set of 9 @ 70% of 1RM push Jerk
Set of 6 @ 80% of 1RM push Jerk
– Aim here is to bring awareness to our weakest link in the movement.
– When we go towards higher volume, it exposes the holes we have.
– Be mindful and take note of how we feel/perform when deep in the sets.
– Mechanics, mechanics, mechanics.
B: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 150 DU (sub 300 singles)
15 HR push ups
15 OHS (R+95/65, Rx 75/55)
Rest 3 mins
AMRAP 5:
Buy-In: 100 DU
15 HR push ups
10 OHS (R+135/95, Rx 115/75)
Rest 3 mins
AMRAP 5:
Buy-In: 50 DU
15 HR push ups
5 OHS (R+185/125, Rx155/105)
*try to get 5-8 rounds total