Archives for June 2021
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
Near Max Effort Ring Push-Ups
Rest as needed between set
B: Metcon (Time)
70/50 Cal Row or Ski or 50/35 Cal Bike
20 HSPU
1 Mile Run
20 HSPU
70/50 Cal Row or Ski or 50/35 Cal Bike
*25min time Cap
MODIFICATIONS
CALS
Decrease distance
800m Run
HSPU
Decrease Reps
inverted of at box
DB presses
HomeGrown AthletX - Functional Fitness
A: Back Squat (Wave - Week #3)
Wave #1
Set #1 – 6 Back Squats @ 66%
Set #2 – 4 Back Squats @ 71%
Set #3 – 2 Back Squats @ 76%
Wave #2
Set #4 – 6 Back Squats @ 71%
Set #5 – 4 Back Squats @ 76%
Set #6 – 2 Back Squats @ 81%
Wave #3
Set #7 – 6 Back Squats @ 76%
Set #8 – 4 Back Squats @ 81%
Set #9 – 2 Back Squats @ 86%
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 18
250m Run
12 Toes to Bar
9 Strict Presses (R+95/65, Rx 75/55)
250m Run
12 Toes to Bar
15 Push Presses
250m Run
12 Toes to Bar
21 Push Jerks
MODIFICATIONS
RUN
15/12 Cal Bike
TOES TO BAR
Decrease Reps
Toes as close to bar as possible
Knees to Elbow/Chest/Waist
Equal Reps Toes Raises
STRICT PRESS/PUSH PRESS/PUSH JERK
Decrease Loading/Reps
Double Dumbbell Z-Press or Bench
The priority is to workout for 18:00.
The goal is to accumulate as many rounds and reps as possible within 18:00.
1 Round = 7:00-9:00, which means we are shooting for 2 rounds minimum and trying to get as far into the 3rd round as we can.
For shoulder-to-overhead movements, the reps increase as the movement changes.
The light loading on the bar will force us to hang on for bigger sets than we are "comfortable" doing, but dig deep for that threshold.
HomeGrown AthletX - HGX-FIT
A: Warm-up (No Measure)
10MIN
CORE CORE CORE
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
5 Deadlifts (115/85, 95/65)
5 Pendlay Rows
5 Front Squats
5 Push Press
5 Back Squats
HomeGrown AthletX - Functional Fitness
A.: Metcon (AMRAP - Rounds and Reps)
AMRAP 25 min (with a Partner)
30 Toes to Bar
50 Hang Power Cleans (R+115/75, Rx95/65)
70 KBS (R+53/35, Rx 44/26)
100 Wall Ball (R+20/14, Rx16/12)
*One Person working at the time.
HomeGrown AthletX - Functional Fitness
A: SNATCH-OHS COMPLEX (Every 2:00 for 8:00 (4 sets):)
1 Power Snatch + 2 Overhead Squat (with a :2sec pause sat the bottom)
(Increase the load every round if possible)
After the complex, de-load the bar to workout load
B: Metcon (Time)
5 Rounds For Time
7 Power Snatches (R+115/75, Rx 95/65)
14 Box Jump Overs (R+24/20, Rx20/16″)
*this is quick aim for 5-8min with a 10min time cap
ADDITIONAL MODIFICATIONS
POWER SNATCHES
Decrease Load
From the Hang Position
14 Single Dumbbell Power Snatches
BOX JUMP OVER
Decrease Box Height
Box Step Ups
30 Double Under/45 Single Unders
C: Metcon (No Measure)
IF TIME COOL-DOWN
Recover
GROUP STRETCH
Pec Stretch on Wall or Rig: 30 Seconds Each Side
Wall or Rig Twist: 1 Minute Each Side
Pigeon Pose + Lat Reach: 1 Minute Each Side
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds For Quality
8 Tempo Single Leg single DB/KB Deadlifts (4 Sec Negative & Stand)
8 Single Arm Dumbbell Row on Bench
8 Kettlebell Halo Each Direction
You pick wt and build
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 30
50 Double Unders
400m Run
50 Double Unders
5 Rounds of "The Chief"
1 Round of "The Chief": DEMO 3 Power Cleans (R+135/95, Rx 115/75) 6 Push-Ups 9 Air Squats
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
DOUBLE UNDERS
100 Single Unders
50 Line Hops
Decrease Reps
ROUNDS OF "THE CHIEF"
3 Power Cleans – Reduce load, From the hang, Double Dumbbell
3 Push-ups – On a box, DB Bench
3 Air Squats – To a target
A good long workout – 30:00 of pure joy! 30min time cap!
8:00-10:00 a round = ~3+ Rounds
3 full rounds is the goal!
Remember: After the 50 DU/400m run /50 DU, we then do FIVE rounds of "The Chief" to complete one full round.
Grab a white board or pocker chips for this one. It will be easy to lose track 😉
Watch out for those push-ups – they will come around faster than you would like.
MOVEMENT CONSIDERATIONS
50 Double-Unders will take less than 1:00 and will be just enough to make you not want to run fast, which is ok.
The Run should be a moderate effort. Save the "burn " on the run for towards the end of the workout. That been said, "moderate" doesn’t mean "take it easy" – you know what to do 😉
"The Chief" will be a grind for sure! Move fast on the movements that you can (i.e., Power Clean), and be smart with the movements that may slow you down (i.e., The Push-Ups).
Every athlete is different in terms of what will challenge them the most.
HomeGrown AthletX - HGX-FIT
A: Back Squat (Every 2min)
85-90% of 5RM
Between each set complete
10 KB/DB Cyclist Squats
B: Deadlift (10 – 8 – 6 – 4 - 2+)
Think about starting between 60-65%
Example of percentages
60% – 65% – 75% – 85% – 90+%
Between each set complete
10 DBL DB RDL
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
On the 3:00 x 3 Sets
25′ Double Dumbbell Pausing Step Forward Lunges
25′ Double Dumbbell Step Forward Lunges
Pausing Walking Lunge – :1 pause with back knee on the ground or very very close to the ground.
Dumbbells held in the front rack position, with hands on handles. Build up if you can
B: Metcon (Time)
10 Rounds For Time
3 Ring Muscle-Ups
6 Front Squats (R+155/105, Rx125/85)
13/9 Cal Row or Ski or 9/6 Cal Bike
*25min time cap
MOVEMENT CONSIDERATIONS
MUSCLE-UPS: 3 MU takes ~15 unbroken. The number of Muscle-Ups we choose for today must be unbroken for the majority, if not ALL rounds. We do not want to be staring at rings for :20.
If we are not doing Muscle-Ups, we can modify to a Burpee Pull-Up for 3 reps. This movement preserves the pull and the push. Also good option to modify are decreasing reps (1 MU) or 3 Muscle-Up Kneeling Transitions
FRONT SQUATS: 6 Front Squats should take less than :30 and unbroken. Breaking the 6 up will mean the load is too heavy for today.
The Front Squat will be taken from the ground.
CALS: it should be quick, but it will be uncomfortable.
Again, this amount of calories should take ~ :30 seconds. If we are spending a minute here, the calories are too high.
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
RING MUSCLE UPS: Decrease Reps, Ring Muscle Up Transitions (Seated/Banded), Bar Muscle Ups
FRONT SQUATS: Decrease Load, Double Dumbbell/Single DB Goblet, 12 Air Squats
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds For Quality
8 Tempo KB/DB Goblet Squats (5sec down & stand)
1:00 Plank Hold
10 Alternating Box Step-Ups
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
10 Double DB Box Step Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16″)
100m Double DB Farmer’s Carry (R+50/35, Rx 40/25)
250m Run
:30 L-Sit (Accumulate) pull up bar
Score = The number of rounds and reps completed in the 16:00 window
Log meters as reps
Log seconds as reps
Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5
Each movement should be completed with ~1:00.
The goal is to achieve 4+ rounds
MOVEMENT CONSIDERATIONS
Double DB Box Step Over
Hold DB’s by the side.
Substitute for KB’s if want an extra challenge, they hang a little lower and will be a little more awkward.
DB FARMERS CARRY (100m)
Ideally walk out for 50m and back for 50m. If space is lacking try 25m x4
HANGING L-SITS
for an extra challenge use parallettes or rings.
RUN
Focus: Staying tall, open the chest, stay on ball of foot
MODIFICATIONS
DOUBLE DUMBBELL BOX STEP OVERS
Decrease Load/No Dumbbells
Decrease Reps
Box Step Ups
20 Step Back Reverse Lunges/Jumping Lunges
FARMERS CARRY
Decrease Load
Decrease Distance
RUN
21/15 Cal Row
15/12 Cal Assault Bike
C: Metcon (No Measure)
IF TIME COOL-DOWN
40 V-Ups
Starting at the 0:00 Perform 3 Double Dumbbell Burpee Deadlifts every :30 (same wt as used above)