HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

For Time: 8min Cap

21 Vups/Knee-ups

42 Push-ups

15 Vups/Knee-ups

30 Push-ups

9 Vups/Knee-ups

18 Push-ups

B: Metcon (No Measure)

Arms/Shoulders: Tabata style – 2 Rounds

Tabata = :20sec work, :10sec rest (in this case, static position)

**Go ALL out during the work portion**

Pair of DB/KB 5/2.5 plates

Bicep Curls

Strict Press

Bent Over Rows

Side Lateral Delt Raises

Front Delt Raises

**During rest, HOLD in a static position***

REST 1MIN…Then start Round 2

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds of

8-10 Plate A-T-Y-W

10 Plate Prone Drag

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2 Rounds

10 Glute Bridge

10 band Face Pulls

10 alternating plank shoulder taps

B: Metcon (Time)

In Teams of 3
90 Bench Press (R+175/115, Rx135/95)

60 Abmat Sit-Ups

30 Wall Walks

60 Abmat Sit-Ups

30 Rope Climbs

60 Abmat Sit-Ups

Goal: 25:00-30:00

Time Cap = 35min

Today, we are hitting a fun team workout, where we will always have one partner working, one holding a "Pumpkin" and the other partner resting. The idea here is that we work into a workout with more rest than work so that each set is done fast an efficiently. We should expect that the bench press move in the range of 5-10 reps at a time. We should hit sets of 20 on the abmat sit-ups. When we hit the wall walks today we can either go with 1-1-1 rotating until each partner has done 10 or we can have athletes hit it as quick short sets of 2-4 reps at at time until completion. For the rope climbs this will be quick and efficient with athletes doing a little round robin just cycling in one after the other. Because of the amount of stations today we can have teams start on different stations to work through the workout without having many bottlenecks today.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds, For Quality (10:00 Cap)

1:00 Row Ski or Bike

6 Front Rack Squat (empty bar)

6 Push Press

5 High Box Jumps + 5 Box Jump All

the Way Overs

:20-:30 Handstand Hold (Wall

Supported)

B: Warm-up (No Measure)

WOD Primer
3 Round

7 Thrusters

5/4 Cal Row ski or bike

3 BBJO’s

R: 1:30 b/s

On the 3rd round build to a weight that is over our working weight.

C: Metcon (Time)

4 Rounds for Time
21 Thrusters (R+95/65, Rx 75/55)

15/12 Cal Row or Ski 11/8 Cal Bike

9 Burpee Box Jump Overs (R+30/24,Rx24/20″)

Goal: 12-1800

Time Cap = 20min

The key to this workout will be understanding what type of sets you are going to hit on the thrusters, managing your pace on the row and staying steady during the burpee box jump overs. By going a little heavy in the workout primer we can go into the workout with the weight feeling a bit lighter. Moving these sub maximal loads should feel snappy and fast.

Points of Performance:

-Maintaining Midline in and out of the squat and into the press overhead.

-Line of action of the barbell. i.e. bar path and finish position overhead (We want the bar to finish with biceps covering ears.)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets, for Quality

50 jumping jacks

8/8 BB Single Leg Romanian

Deadlift

6 High hang Muscle Cleans

:30sec Weighted Dead-Bug

(barbell)

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3 Rounds

5 Kneeling Jump to Vertical

Jump

3/3 Rotational Jump

10 Alternating Ice Skater Jumps

B: Metcon (Weight)

10:00 EMOM
Barbell Conditioning

6 Deadlift

4 Hang Power Cleans

Load: Choice

Score: Load Across

Goal: ~50% of Power

Clean

C: Metcon (5 Rounds for calories)

5 Rounds for Max Cals
:30sec Bike

2:00 Rest

Goal: bike 20-15 Cals/Men, 15-10

Cals/Women

HomeGrown AthletX - HGX-FIT

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A: Front Squat (:03Sec pause)

5% increase from last week

Build over 5 sets

2min rest between sets

B: Metcon (No Measure)

4 Rounds

30 BB Good Mornings (Add weight)

20 BB Curtsy Lunge

10 BB Box Step Ups

Then…

4 Rounds

10 Alt Single Leg Toes To Bar

10 Toes To Bar

10 Vups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

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2 Rounds

8 (Inchworm Push-Up + Squat)

10 Glute Bridge

:15sec Dead-Hang + :15sec

Active Hang

B: Back Rack Lunge (For Load)

20 Alt Reverse Step Back Rack Lunge

4 Sets

*build in weight each round to

make it as heavy as possible

R: 1:00 b/s

*Record Heaviest Weight.

C: Metcon (3 Rounds for time)

Every 12:00 for3 Rounds 36:00
400m Run

25 Air Squat

20 Push-up

15 Chest to Bar Pull-ups

20 Push-up

25 Air squat

400m Run

Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for Quality
(10min Cap)

10 90/90 Hip Flow

10 Up dog down dog

10 Supermans

10 Alt Samson Lunge

B: Warm-up (No Measure)

BB/Technique primer
2 sets

3 High Hang Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch balance

3 Tall Sq Snatch

C1: Hang Power Snatch (Every 90sec, 4 Sets )

Hang Power Snatch Every 90sec, 4 Sets

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

% of Power Snatch

(top of the knee)

C2: Hang Snatch (Low Hang-Every 90sec, 4 Sets )

3 Reps @ 65%

3 Reps @ 70%

3 Reps @ 75%

2 Reps @ 80% *RECORD

(just below the knee cap)

D: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP
5 Strict handstand Push-Ups

10 American KBS (R+53/35, Rx44/26)

15 Box Jumps (R+24/20, Rx20/16″)

Goal: 4+ Rounds

SUBS: Box HSPU, DB Presses, Russian KBS, 15 Alternating Box Step-Ups

* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.

Points of Performance:

-Active overhead receiving position in the snatch.

-Hip Extension + Bar Close + Turnover

-Maintaining midline in both the handstand pushup and the KBS

HomeGrown AthletX - HGX-FIT

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A: Bench Press (4x8 at 70+%)

B: Metcon (No Measure)

Conditioning
10-15-20-15-10

BB Upright Rows (45/35)

BB Bicep Curls

BB Tricep Ext (Behind the neck)

BB Reverse Curls

DB Bent Over Flies (25/15)

Supinated Pull-ups

**After each set – 150M Farmers Carry (50/35)**

HomeGrown AthletX - Functional Fitness

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A): Warm-up (No Measure)

2 Rounds

250m Run

8/8 BB Single leg RLDs

10 Alt Cossack Squats (5/5)

6 Scap Pull-Ups + 6 Kip

Swings

10 Mountain Climber Lunges

B) : Strength

EMOM 10:00

min 1: 5 Back Squat

min 2: 3 Front Squats

*Working @ 75-80% of FS

C) : Metcon (5 Rounds for reps)

5 Rounds for Max Reps

1:00 on/1:00 off

10 Front Squat (R+155/105, Rx125/85)

-Max Toe to Bar

Goal: 8-10 TTB/Round

SUB: TTB, K2E, hanging knee raises or V-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 10.24.2021

5 Rounds

40 Plate Ground to Ovhd

30 Ovhd Alt Lunges with plate

20 Burpee to plate

Rest 2min between rounds

CORE: 10min EMOM

Abmat Situps

Hollow Rock

Vup/Knee-ups

Ankle Touches

Russian Twist w/plate

Bicycle Crunches

Flutter Kicks

Scissor Kicks

Side Plank (Right)

Side Plank (Left)