23Jul
HomeGrown AthletX - Functional Fitness
A: Metcon (Weight)
Barbell Conditioning
Power Clean and Push Jerk
10:00 EMOM
Complete 3 Reps Every Minute
*All Sets to be done at 65%
% are based off your 1RM Power Clean and Power Jerk
B: Metcon (Time)
9-12-15-12-9
Calorie Bike/Row/Ski
Hang Power Clean (R+115/75, Rx 95/65)
Front Squats
R+: As Prescribed
Rx: 95/65# Barbell
Scaled: 75/55# Barbell
Goal: 8-10
Cap: 15 min
This is a full out sprint! Work on quick and quality movement on the barbell.
22Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds (For Quality)
100 m Run
10 Pike Leg Lifts (sitting on your butt with your hand next to your hips lift both feet)
10 Push-ups
10 Russian twist
10 Scap Pull-ups
B: Split Jerk
Pause Split Jerk + Split Jerk
(2s Pause in dip position)
Sets 1-2: 2+1 reps @ 60%
Set 3: 2+1 reps @ 65%
Set 4: 2+1 reps @ 70%
Sets 5-6: 1+1 reps @ 70%
- Rest 1ish min B/T Sets
% are based off your 1rm Split Jerk
C: Metcon (Time)
Gymnastics Skill Work
100 DU
100ft Handstand Walk (50 down/50 back)
400m run
100 Handstand Walk
100 DU
100 Handstand walk
400m run
100 Handstand Walk
100 DU
R+: As Prescribed
Rx: 25ft HSW (12.5 down/ 12.5 back)
Scaled: 4 Wall walks / 200 Single Unders
Note 50ft=HGX Grown Strong wall to wall ball wall
Goal: 14-16:00
CAP: 20 Min
Work on unbroken sets on the HSW and focus on starting with you hands behind a line and finishing over the line. Work on smart sets with the double unders and break if you need to manage shoulder fatigue
Machine Sub:
Bike: 22/16 Cals
Row & Ski 30 cals
22Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 7.22.2021
SHOULDERS – 4 Rounds (Rest b/t Rds = :30sec)
100m DB’s Farmers Carry
10 BB Seated Military Press (Front Rack) – Use Box or Bench
10 BB Seated Military Press (Behind The Neck)
15 Plate Standing Lateral Raises (Hip to Ovhd)
15 DBs Front/Side/Front Delt Raises
Immediately Into…..
BACK – 4 Rounds (Rest b/t Rds = :30sec)
10 Dbl DB Bent Over Rows
10 BB Wide Grip Bent Over Rows
5 Strict Pull Ups
5 Strict Chin Ups
20 Banded Lat Pull Downs (from the rig)
Immediately Into…..
Time permitting: Burnout X3
20 BB Reverse Curl + 20 Shoulder to OVHD
**Do not drop BB**
21Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
2 Rounds (For Quality)
1:00 Wall Sit
:30 Handstand Hold (on wall) OR Plank Hold
20 Alt forward step Lunges
B: Squat Clean
(1 Halt Sq Clean + 1 Sq Clean)
Sets 1-2 : 2+1 reps @ 60%
Sets 3-4 : 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
- Rest 1ish min B/T Sets -
* Cleans are not touch and go,
reset after each
% are based off your 1rm Squat Clean
C: Metcon (Time)
10 ROUNDS
3 Clean and Jerks (R+135/95, Rx 115/75)
3 Bar Facing Burpees
R+: As Prescribed
Rx 115/75# barbell
Scaled: 95/65# Barbell
Goal: 6-8 min
Cap: 12min
This one is all about transitions and rep speed. This should be full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is
20Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds (For Quality)
1:00 Jumping Jacks
10 Inch Worms
15 KB Swings
10 KB squats
*Light Kettlebell
B: Back Squat (RETEST 1RM )
c: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
15 supine bar rows
15 Kettlebell Swings (Russian) (R+70/53, Rx 53/44)
15 strict Handstand Push-ups
R+: As Prescribed
Rx: 10 supine bar rows / 10 HSPUs
Scaled: 15 supine bar rows with knees bent / 15 DB strict Press
Goal: 5+ Rounds
Break supin bar rows nd HSPU sets up early if needed. Work to keep swings unbroken and use these reps to breathe
20Jul
HomeGrown AthletX - HGX-FIT
A: Deadlift
Deadlift: Working sets between 70-85%
Every 2min x 6 Rounds
5 Deadlifts
10 Good Mornings
***BUILD EACH ROUND***
B: Metcon (No Measure)
100 KB Russian Swings (53/35)
50 DL (205/145)
100 DB Floor Press (50/35)