Archives for May 2021
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time (with a Partner)
1000 meter Run (together)
50 Pull-Ups
100 KBS (R+53/35, Rx44/26)
150 Air Squats
800 meter Run (together)
30 Pull-Ups
60 KBS
90 Air Squats
600 meter Run (together)
20 Pull-Ups
40 KBS
60 Air Squats
400 meter Run (together)
*R+ Wear a Weight Vest (20/14)
*One person working at the time except for the run.
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
30 Overhead Squats (95/65)
30 Toes to Bar
30 Pistol Squats
800m Run
Modification
AMRAP 20:
20 Overhead Squats to Medball (45/35#…or PVC)
20 Knee Raises
20 Reverse Lunges (in-place)
800m Run
MODIFICATIONS
OVERHEAD SQUAT (<:90)
Decrease the load
Place a target under your hips
TOES-TO-BAR (:90)
Decrease repetitions to 20 or 15
Decrease range motion – knees to elbow or knees up
Laying down V-Up
PISTOLS (<:90)
Decrease reps
Change movement to deficit reverse lunges (front foot on plate, step back)
RUN (<4:00)
Decrease distance – 600m/400m
Row 1000m // Bike 1600m
We have a longer grinder today!
20:00 of work – no less, no more.
We will aim to be somewhere between 8:00-9:00 rounds.
The challenge will be to complete 2 full rounds, then collect as many reps as you can until the 20:00 cap.
Scoring will be the number of rounds and repetitions completed in 20:00. The run will count as 1 rep.
OVERHEAD SQUAT
Typically a lighter load, but for 30 repetitions a round, it will feel a lot heavier.
Athletes, please pick a load that can be broken in 2-3 sets max. If you have to break into 4 sets, it’s likely too heavy for the volume today.
TOES-TO-BAR
The question is "how many repetitions can we complete in under :90?" We recommend that be the number to do for today. Perhaps be less concerned about how many sets, as some may choose to do very small sets, but manage to complete all 30 reps under :90.
PISTOL SQUATS
A simple movement on paper, but not easy to perform.
To do all 30 pistols today, an athlete must be able to complete all reps in under :90
800M RUN
We can shoot for 4:00 or under, but as today is an AMRAP, if your athletes are closer to the 4:30 mark, perhaps let them grind it out. This may require decreasing repetitions in other movements to keep the rounds moving.
B: Metcon (No Measure)
COOL-DOWN/AFTER PARTY
Body Banded Armor
1 Round:
30 Tricep Press Downs
30 Pull-Aparts
:30 Max Push-Ups (not banded)
20 Tricep Press Downs
20 Pull-Aparts
:20 Max Push-Ups
10 Tricep Press Downs
10 Pull-Aparts
:10 Max Push-Ups
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 5.20.2021
Warmup: 5min and the clock starts with complex set 1
Front Squat Complex: (10min)
5 Sets Every 2min
1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)
1 Pausing Front Squat (3sec at the bottom)
2 Front Squats
Percentage based on 1RM Front Squat
Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4 and 5: 70-75%
Shoulders: 8 SETS (15min)
8 x 8 Seated Military Press (Behind The Neck)
8 x 12 KB Sumo DL High Pull
Burnout: 4 SETS (DO NOT DROP BB) (10min)
20 BB Reverse Curls
20 BB S2OVHD
REST :30sec Between Sets
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
10 Rounds For Time
3 Power Clean and Jerks (R+135/95, Rx 115/75)
6 Ring Dips
9 Kettlebell Swings (R+53/35, Rx44/26)
MODIFICATIONS
POWER CLEAN & JERK (<:30)
Decrease load vs. reps. Keep it at 3.
Hang C&J (for simplicity or injury)
Injury: Only Clean or Only Jerk / Seated DB Curl
RING DIP( <:30)
Decrease reps as low as 3
Negatives with a :30 descent (jump back up)
Ring Dip w/ feet on the floor (still working hard)
Push-Up (toes or knees)
KETTLEBELL SWING (<:30)
Decrease the load
Injury: decrease height of pull
A sneaky one! Lots of rounds, but quick rounds.
This is a 10:00-15:00 workout.
Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.
The challenge will be to hold sub 1:00 rounds for TEN rounds.
Yep, those Ring Dips are going to come back fast! It’s a very "Chief"-esq kind of workout. Sneaky little sucker!
The score for this workout is the time it takes to complete all 10 rounds.
POWER CLEAN
Moderate-light loading for 3 reps. Completed in ~:15
The load selection should allow for unbroken repetitions every round with quality movement.
RING DIPS
Welcome back old friend!
We recommend being judicious on how we approach the Ring Dip. Yes, it’s a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues for our athletes in later days. It is 60 Ring Dips total.
To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Suggest they scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20
If we are limited on rings per athlete, we can substitute for a deficit push-up or regular push-up. We are looking to recreate a deeper press.
KETTLEBELL SWINGS
American style swings – finish overhead
Light and completed in under :30 – no breaks for this movement.
B: Metcon (No Measure)
COOL-DOWN/AFTER PARTY
AFTER PARTY
Midline Stamina
3 Rounds [6 Minutes Total]:
30 Side Plank (Each Side)
30 Second Plank Shoulder Taps
30 Second Arch Hold
OR…Group Stretch.
HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 400m Run
30 Double Unders
5 Power Snatches (R+135/95, Rx 115/75)
Rest 5:00
AMRAP 5:
Buy-In: 400m Run
30 Double Unders
10 Power Snatches (R+95/65, Rx 75/55)
Rest 5:00
AMRAP 5:
Buy-In: 400m Run
30 Double Unders
15 Power Snatches (R+75/55, Rx 65/45)
MODIFICATIONS
DOUBLE-UNDERS
Decrease the reps / Attempts within :45 /Single Unders x 50
POWER SNATCH
Decrease the load – think 5 pretty reps in a row – that’s the right loading.
Hang Power Snatch
Injuries/Limitations – Use a DB/KB
Snatch Pulls
Three 5-min AMRAP’s with a "long" 5-min rest. Just enough recovery to bring the fire for the next AMRAP! We can push the threshold here.
As we tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.
After the row, we are looking at ~3:00 of Double-Under/Snatch work
Each round of the DU/PS round is designed to take about ~1:00. Have your athletes consider this when selecting the load. The loading descends from moderate to very light.
B: Metcon (No Measure)
4 Rounds
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)
10 Weighted AbMat Sit-Ups (Lighter Dumbbell)
10 AbMat Sit-Ups (Unweight)
Rest As Needed Between Sets. Hold DB against chest
C: Metcon (No Measure)
IF TIME COOL-DOWN
GROUP STRETCH
There may not be a lot of time at the end of today’s workout for any additional work, so we suggest
Target areas: Lower Back & Shoulders – Hold Child’s Pose for 2:00)
HomeGrown AthletX - Functional Fitness
A: Push Press
15 min. to Build to a HEAVY 5 rep Push Press
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)
MODIFICATIONS/SCALING OPTIONS
8 Lateral Burpee Step-Over Dumbbell
10 Dumbbell SL DL (5 each side)
Let’s take the first half of class to build to a heavy 5 rep Push Press (approx. 15 min.)
The second half will be our workout. Faster rounds than yesterday, but with simpler movements.
Rounds will average ~2:00
We are looking for athletes to aim for 5-7 rounds
Three relatively simple movements, but challenging when combined.
The Lateral Burpee Over DB and DB Box Step-Over are quite similar in terms of hip function. This constant flexion of the hip will create havoc on the spine. This is a hot spot to watch for.
LATERAL BURPEE OVER THE DUMBBELL
Two-feet leave the ground at the same time.
DUMBBELL BOX STEP-OVER
Performed with one dumbbell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack with both hands, etc.)
Although only 10 reps, with the fast turnover it will get grippy quick. Consider having your athletes take deliberate :5 breaks.
SINGLE-ARM CLEAN & JERK
One dumbbell – ground to shoulder to overhead
Perform 6 reps on the right side and 6 reps on the left side. Athletes can manage the reps however they like, as long as 6 are performed on each side every round.
Coming off the DB Box Step-Over, grip may become a factor. Consider having your athletes use a hook grip and/or flash open the fingers (loosen the grip slightly), as the DB is being lowered from the shoulder to the ground.
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 5.18.2021
Cap = 40min
50 Bench Press (155/105)
50 Back Squat (165/125)
50 Deadlift (185/135)
***Group 1 starts with BP/BSQ/DL
***Group 2 starts with BSQ/DL/BP
HomeGrown AthletX - Functional Fitness
A: Front Squat (Tempo)
On the 2:00 x 5 Sets:
3 Tempo Front Squats
3 Seconds Down + 3 Seconds Hold
Start at 60% and Build to Moderate wt.
B: Metcon (Time)
5 Rounds
15 Chest-to-Bar Pull Ups
17/13 Cal Row or Ski or 12/9 Cal Bike
9 Thrusters (R+115/75, Rx 95/65)
MODIFICATIONS/SCALING OPTIONS
PULL-UPS
15-10 Chest-to-Bar Pull Ups
15-10 chin to bar pull ups
15 Banded Strict Pull-Up
15 Jumping Pull Ups
15 Ring Rows
We are looking at a 12-18 minute workout. with a 20min time cap.
Rounds will average between 2:00-3:00.
Scoring – total time to complete the workout.
CHEST-TO-BAR PULL UPS
Pick a number that can be performed in 3 sets and under 1:00
To do all 15 reps of this workout, we recommend that your athletes should be able to do 10 consecutive C2B pull-ups.
CALS
The time spent on the cals should fall between :30-1:00
THRUSTER
Heavy enough to make your athletes just not want to, but they can.
Athletes can pick a load that would push 1-3 sets across all rounds
THRUSTERS (<:30)
Decrease load
Dumbbells / 1 Dumbbell
Front Squat
Push Press
Injured: Seated Strict Press
C: Metcon (No Measure)
Cool Down
GROUP STRETCH
1:00 Child’s Pose + Groin Stretch
:30 Figure 4 (each side)
:30 Eagle Arms (each side)
1:00 Couch Stretch (each side)
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 5.16.2021
3 x 5 Deadlift – Pausing at the knee (Strength) – 70-80% of 1RM
Back Squat Complex
6 Sets Every 2:30min
1 Tempo Pausing Back Squat (5sec negative + 3sec at the bottom)
1 Pausing Back Squat (3sec at the bottom)
2 Back Squats
Percentage based on 1RM Back Squat
Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4, 5 and 6: 70-75%