Archives for June 2021
HomeGrown AthletX - Functional Fitness
A: Back Squat (Wave - Week 2)
Set #1 – 6 Back Squats @ 63%
Set #2 – 4 Back Squats @ 68%
Set #3 – 2 Back Squats @ 73%
Wave #2
Set #4 – 6 Back Squats @ 68%
Set #5 – 4 Back Squats @ 73%
Set #6 – 2 Back Squats @ 78%
Wave #3
Set #7 – 6 Back Squats @ 73%
Set #8 – 4 Back Squats @ 78%
Set #9 – 2 Back Squats @ 83%
B: Metcon (6 Rounds for time)
On the 3:00 x 6 Rounds:
Rounds 1-3:
14/10 row or ski or 10/7 Cal Bike
10 Chest to Bar Pull-ups
10 Thrusters (R+95/65, Rx 75/55)
Rounds 4-6:
10 Thrusters (R+95/65, Rx 75/55)
10 Chest to Bar Pull-ups
14/10 row or ski or 10/7 Cal Bike
*6 Scores. Record all 6 split times.
We are looking to finish each round around 1:30. This will leave 1:30 to recover.
A 1:1 work rest ratio tells us that we can push hard for each round, but will not be fully recovered.
The goal is to "Go!" Don’t hold back. *We score this by logging time for each round.*
As the rounds progress, it will be harder to keep the 1:30/round and the rest will decrease.
Be aware of the movement order changing at round 4. Rounds 4-6 will start with the Thruster.
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
THRUSTERS
Decrease Load/Reps
10 Double DB Thruster/5+5 Single DB Thrusters
5 PVC Front Squat + 5 Push Press
CHEST-TO-BAR PULL-UPS
Decrease Reps
Chin Over Bar Pull-ups
Strict/Banded Pull ups
Jumping Pull-Ups
CALS
100m Run
8 x 10m Shuttle Runs
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 6.13.2021
Shoulders: 5 Sets
100M DBs Farmer’s Carry
10 KB Sumo DL High Pull (wide base – toes outward)
10 BB Upright Rows (Place on rig)
12 Plate Side Delt Raises (Hip to above head)
12 Plate Steering Wheel Rotations
After 5 sets, Immediately to Prison Push-up
1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)
Then…
50 BB Good Mornings
Time remaining – Stretch (Foam roller/Bands)
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
5 Rounds For Time
30 Air Squats
20 Deadlifts (R+185/125, Rx 155/105)
10 Strict Pull-Ups
400 meter Run
HomeGrown AthletX - Functional Fitness
A: Shoulder Press (5 Sets)
1 Tempo Strict Press (Up fast, :4 down)
2 Strict Presses
(Rest as needed between set)
Part B – 1 Set:
Max Reps Empty Bar Strict Press
B: Metcon (Time)
9-15-21:
Burpee Box Jump Overs (R+24/20, Rx20/16″)
Power Clean & Jerks (R+135/95, Rx 115/75)
Yicks an ascending rep scheme that will steal the soul. It’s sneaky.
8:00-12:00 workout. Time Cap 15min
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
BURPEE BOX JUMP OVERS
Reduce Box Height
Burpee Step-Over/Box Step Ups
Burpees Facing an Object
Burpee Broad Jumps
POWER CLEAN & JERKS
Decrease Load/Reps
Hang Clean and Jerks
DB Clean & Jerks
HomeGrown AthletX - HGX-FIT
A: Back Squat (5x5 at 80% of 5RM Every 2min)
Between each set complete
8 Dbl DB RDL
B: Metcon (No Measure)
Back
5 x 10 BB Pendlay Rows (BB from floor) – NO BOUNCING
5 x 10 BB Bent Over Rows (BB at 45 degrees)
3 x 8/side DB Rows (Heavy)
HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for weight)
3 Rounds for Quality:
6 Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit on pull up bar
*Build up on bench or same wt across. hold DB in a neutral grip. share benches or do floor press if not enough benches
Rest As Needed Between Sets
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 13
60 DU (Sub 120 Singles)
40 Air Squats
20 Power Snatches (R+75/55, Rx 65/45)
Targeting for 3-4 rounds
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
AIR SQUATS
Decrease Reps
Squat to a Target (Decrease Distance)
Lunges
DU
Decrease number
120 singles
15/12 Cal Assault Bike
15 x 10m Shuttle Runs
POWER SNATCH
Decrease Load/Reps
20 American Kettlebell Swings
20 Alternating Dumbbell Power Snatches
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
On the 3:00 x 3 Sets:
20 Double DB forward Step Lunge
*Dumbbells must be in proper rack position (hands on handles). Build each round or stay with the same weight
B: Metcon (Time)
PARTNER
2,000/1,600 Meter Row or Ski
40 Bar Muscle-ups
16 Rounds of "Macho Man" (R+155/105, Rx125/85)
("Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)
Scoring – total time to complete the workout with your partner. one person works at a time.
METERS
7:00-9:00 of Rowing/Ski
Break the meters however you like, but meters must be shared equally. Reduce rep if needed 1600/1200 Meter Row or Ski
BAR MUSCLE-UPS
40 BMU’s should take less than 5:00
To do all the reps, athletes should be able to do 3-5 consistently. Or Sub 40 Burpee Pull Ups or 40 Burpees to a Target (6 in. out of standing reach)
MACHO MAN"
1 Round = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
1 Round = ~1:00
Loading should allow for unbroken movement across all 9 reps. Think fast and unbroken vs. slower and broken.
For the 16 Rounds – Partner 1: will do a full round of "Macho Man", and then Partner 2 will do a full round of "Macho Man". We will go back and forth "you go, I go" until all 16 rounds are completed or until the 30:00 clock saves you!
MODIFICATIONS
ROW
Decrease Distance
Run 1 Mile/1,600m
100/70 Cal Assault Bike
MUSCLE-UP
Decrease Reps
Burpee Pull Ups
"MACHO MAN"
Decrease Load
Power Clean from the Hang with a Dumbbell
Front Squat to a target holding a DB/Med Ball
Push Jerk with a Single DB
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 6.8.2021
CHEST: Med Ball (Time cap 20min)
8 Sets
6 x "Explosive" Push-up to Plate(s)
4/side Offset Push-ups from Med Ball
8 x Close Grip Push-ups (both hands on med ball)
8 x Decline Push-ups (both feet on med ball)
REST 2min
SHOULDERS: USE BOX OR BENCH
4 x (6–8reps) Seated Military Press (Front rack position)
4 x (6-8reps) Seated Military Press (Behind the neck)
4 x 10 Seated DB Arnold Press
4 x 15 Seated DB Reverse Flys
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality:
15 Banded Kneeling Hip Thrusts
12 Cossak Squats (6 each side)
9 Pendley Barbell Rows
*Note – this is a warm up
B: Metcon (Time)
"Karen! Run!" - 15min Time Cap
10 Rounds For Time:
12 Wall Balls (R+20/14, Rx 16/12)
100m Run
Scoring – total time to complete the workout.
WALL BALLS
The goal is to choose a load that can be unbroken for every round. 10ft target is R+ & Rx
12 Wall Balls = ~:30
100M RUN
This distance should tell you something – It’s quick!
100m Run = Less then :30
MODIFICATIONS
WALL BALL
Decrease Load/Reps
9ft target
Squat Jumps
RUN
Decrease Distance
9/7 Bike
12/9 Cal Row or Ski
C: Metcon (No Measure)
If time: Group Abzzzzzzz
Work for 5min
Plank Hold
(Every :30 perform 5 sit-ups)