HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Shoulder Press (STRICT)

3 set of 7 Reps

*Build to a heavy

B: Metcon (5 Rounds for reps)

5 Rounds for Reps
1 Minute Wall Balls (R+20/14, Rx 16/12)

1 Minute Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)

1 Minute Burpees

1 Minute Rest

*Score = Log the number of reps for each round. Final score will be the total amount of repetitions

*Partner Option:

5 Rounds For Reps:

1 Minute Synchro Wall Balls

1 Minute Synchro Alternating Dumbbell Power Snatches

1 Minute Synchro Burpees

1 Minute Rest

*This is a very "Fight Gone Bad" ish kind of workout.

3:00 Rounds w/ 1:00 Rest

15:00 of total work

The goal is to accumulate as many reps as possible within the time frame allotted.

DUMBBELL POWER SNATCHES

Decrease Load/Reps

From the Hang

Full/Russian Kettlebell Swings

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

PARTNER - 30MIN CAP
Buy-In: Run 1 Mile

180 Step Forward Lunges Holding Medball (R+20/14, Rx 16/12)

150 MB Front Squats

100 Overhead Medball Sit-Ups

Cash-Out: 800m Run

*Partners run together and split work as needed with one partner working and one resting. Work together.

Partners should be close enough to each other that you can signal when to switch.

Due to this being a partner workout, the movements will be performed quicker when coming off rest. But, is it really "rest" 😉

B: Metcon (No Measure)

With a Partner switch as needed. one person works and one rest

"BANDED SWOLE" (little band)

100 Banded Triceps Extensions (attach to pull-up bar)

100 Banded Bent-Over Rows (stand on the band, bend at the hip)

100 Banded Bicep Curls (stand on the band and curl)

100 Banded Overhead Press (stand on the band and press overhead)

*15min time Cap

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

MILE RUN

Decrease Distance

100/70 Cal Bike

MED BALL SQUATS

Decrease Load/Reps

Decrease Range of Motion (Squat to a target)

MED BALL LUNGE

Decrease Load/Reps

Step back lunge in place

Box step ups

OVERHEAD MED BALL SIT-UP

Decrease Load/Reps

Abmat Sit-ups

800M RUN

Decrease Distance

50/35 Cal Bike

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

3 X 3 at 95% (Should feel heavy)!

Immediately…

5 Sets

8 DB Pullover (Heavy)

10 Close Grip Bench Press

B: Metcon (No Measure)

ARM/SHOULDER PUMP

2 ROUNDS

25 Bicep Curls

25 Push-ups

25 Strict Shoulder Press

25 Strict Chin Up (Supinated Grip)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Back Squat (Wave - Week #4)

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squa

B: Metcon (Time)

400m Run

21 Power Cleans (R+115/75, Rx 95/65)

21 Push Jerks

400m Run

15 Power Cleans

15 Push Jerks

400m Run

9 Power Cleans

9 Push Jerks

*Run-Pull-Push on repeat with a descending barbell. This is fast 1-2 sets on the bb and aim to finish 10-12min with a 15min time cap

*Score = Time taken to complete the workout

MODIFICATIONS

POWER CLEAN

Decrease Load

Decrease Reps

From the Hang Position

Double Dumbbell Cleans

Single Dumbbell Hang Cleans

PUSH JERKS

Decrease Load

Decrease Reps

Single/Double Dumbbell Push Jerks

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT: 6.27.2021

CORE: EMOM10

ARMS: 3 Couplets all movements = 20reps (15-18min Cap)

3 Rounds for each – Move with a PURPOSE

#1. BB Reverse Curl + Shoulder to OVHD

#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)

#3. BB Bicep Curls + BB Tricep Skull Crushers

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Warm-up (No Measure)

EMOM x 12 ( 2 Rounds):

Minute 1 – :100 m Run

Minute 2 – :40s Alt Samson Stretches

Minute 3 – : 100 m Run

Minute 4 – :40s scapular retractions

Minute 5 – :100 m Run

Minute 6 – :40s Glute Bridges

B.: Metcon (Time)

For time:

1000/800m Row/Ski or 60/48 Bike

then..

4 rounds

15 Burpee Box Jump Over (R+24/20, Rx 20/16)

20 Alt DB Snatches (R+50/35, Rx40/25)

30 Ab-mat Sit-ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

B1: Metcon (6 Rounds for reps)

[Part 1 ]

Every 2min with 1min Rest x 6 Rounds

30 Air Squats

20 Push-ups

10 Chest to Bar Pull-ups

Max Squat Snatches (R+135/95, Rx 115/75)

MODIFICATIONS

AIR SQUATS

Decrease Reps

Decrease Range of motion (Squat to a Target)

PUSH-UPS

Decrease Reps

Elevate Hands/Knee Push-ups

CHEST TO BAR PULL-UPS

Decrease Reps

Chin Over Bar Pull-ups

Jumping C2B or Chin over Bar

10 Dumbbell Plank Rows (5 Each Arm)

SQUAT SNATCHES

Decrease Load/Reps

Power Snatch

PVC Power Snatch + Overhead Squat

B2: Snatch

At the 18min mark

8min to

Build to a Heavy Squat Snatch

Done at 26min

Part 2 – You have 8min to Build to a Heavy Squat Snatch. Athletes can aim to make 3-4 attempts. Log heaviest lift.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Overhead Squat

3 Sets:

1 Pausing Overhead Squat (3sec at bottom)

4 Overhead Squats

Rest As Needed Between Sets.

B: Metcon (Time)

Time Cap 28min
50 Double Unders

20 Overhead Squats (R+135/95, Rx 115/75)

50 Double Unders

35/25 Cal Row or Ski or 23/18 Cal Bike

50 Double Unders

50 Supine Bar Rows

50 Double Unders

35/25 Cal Row or Ski or 23/18 Cal Bike

50 Double Unders

20 Overhead Squats

MODIFICATIONS

DOUBLE UNDERS: 1:00 DU Attempts, or 100 Single Unders, or 50 Line Hops

OVERHEAD SQUATS: Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) , or Front Squat or Back (injury)

ROW: Decrease Reps, or 25/18 Cal, or 400m Run

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A1: Back Squat (5 X 5 at 95% of 5RM)

A2: Deadlift (5 X 5 at 75-80% of 1RM)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds for Quality
8 Half Kneeling Landmine Press. (put the end of the BB against the crack of two 25-45lb plates, do not put against the wall)

8 Double Dumbbell bent over Row

15 Banded Triceps Extension

B: Metcon (Time)

21-18-15-12-9:

Front Squats (R+115/75, Rx 95/65)

Kettlebell Swings (R+53/35, Rx44/26)

Lateral Burpees Over Barbell

[Score = Time taken to complete the workout]

let shoot for 12-15min with a 20min time cap