HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
10 Jumping Jacks

10 Deep Lunge Mountain Climbers

10 Alt Scorpions

10 Alt V-Ups

B: Metcon (Time)

Row or Ski to 1000m w/Partner
*switch every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 rows to 200m. If partner 2 goes to 205m then both partners must complete 5 burpees. Continue until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.

*Record time: Fastest time is 4:01

C: Metcon (AMRAP - Rounds and Reps)

25:00 AMRAP
For Reps w/Partner

500m Farmers Carry (R+50/35, Rx 40/25)

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AMRAP in Remaining Time

50 Synchro Air Squats

400m Run w/partner

30 Strict Pull-Ups *split workload

R+: as prescribed

Rx: Banded Strict Pull-Ups

SUB: Toenail Spot Pull-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds, For Quality (10:00 Cap)
100m jog

5 No Dip Muscle Clean and Press (Empty Barbell)

5 Squat Cleans

:20-:30 Handstand Hold (Wall Supported)

B: Metcon (Weight)

Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
For Load: Every 2:00, 6 Sets

Set 1: 1+1+1+1 @ 65%

Set 2: 1+1+1+1 @ 65%

Set 3: 1+1+1+1 @ 70%

Set 4: 1+1+1+1 @ 70%

Set 5: 1+1+1+1 @ 75%

Set 6: 1+1+1+1 @ 75%

*Pause 3sec overhead in split jerk

*Record Set 6

C: Metcon (5 Rounds for reps)

1:30 AMRAP, 1:00 Rest, 5 Sets
2 Rounds

6 Hang Power Clean (R+135/95, Rx 115/75)

5 Push Jerk

*Focus is on barbell cycling and conditioning. We have 2 rounds of hang power cleans and push jerks followed by max burpees in the remaining time. Goal here is to have about 30sec of lateral burpees each round. This should leave time for 8-12 burpees. Each round should be unbroken from the hang power cleans to shoulder to overhead. Drop the bar then do next round and hit the burpees fast and furious before the 1:00 rest time

R+ & Rx: as prescribed

HomeGrown AthletX - HGX-FIT

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A: Front Squat (:03 pause for a double)

Build over 5 sets

2min rest between sets

B: Metcon (No Measure)

Front Rack Static Hold at 160% of 1RM

3 x :10sec

Conditioning:

100 Box Jumps (24/20")

Starting at 0:00

Every min = 3 burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets, for Quality
100m jog

8/8 BB Single Leg Romanian Deadlift

6 (Inchworm Push-Up + Squat to stand)

:30sec Weighted BB Dead-Bug (barbell)

10/10 Glute Bridge March

B: Deadlift (5x4)

Every 2:30, 5 Sets

Set 1: 4 reps

Set 2: 4 reps

Set 3: 4 reps

Set 4: 4 reps

Set 5: 4 reps

*Start @ 65-70% and work towards a heavy 4 for the day

*These reps are performed with a dead stop. Reset on each pull.

Do not go TNG.

Goal: ~80%

*Record set 5

C: Bar Muscle-Up Progressioin

Go over Box Bar Muscle-Up

Go Over Banded Bar Muscle-Up

Scaling mods for the workout

D: Metcon (AMRAP - Rounds and Reps)

10min
1-2-3-4-5-6-7...

Bar Muscle-Ups

30 Double Unders Each Set

*Focus is building efficiency with the Bar Muscle-Up. By starting low and having a ladder of increasing reps we are ensuring athletes have enough time to practice and build throughout the workout. We can utilize a lot of different drills and modifications today to have athletes work towards getting their first muscle-up or increasing their ability to do more in a shortened time period.

R+: as prescribed

Rx: 2 Strict Pull-Ups + 2 Strict Dips per 1 Bar Muscle-Up

SUB: Banded Bar Muscle-Ups or Box Bar Muscle-Ups

or Burpee Jumping Pull-Up

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2:00 Cardio Choice

:30/:30 Foam Roll Lats

:30sec Foam Roll Upper Thoracic

2 Rounds

10 PVC Pipe Passovers

10/10 DB Single Arm Upright Rows

10/10 DB Single Arm DB Press

10/10 Wrist Rotations

20 Deep Lunge Mountain Climber

B: Warm-up (No Measure)

Snatch Primer
5:00 Quality Practice

2-3 Sets

3 High Hang Muscle Snatch+

3 Snatch Grip Push Press+

3 Overhead Squat+

3 Snatch balance +

3 Tall Sq Snatch

C: Hang Snatch (High Hang Sq Sn+Hang Sq Sn)

Every 2:00, 7 Sets

2+2, x 3 Sets @ 60%

2+1, x 2 Sets @ 65%

1+2, x 2 Sets @ 70%

*Focus today is speed under the barbell and pulling yourself into a quality catch position

*Record Set 7 at 70%

D: Metcon (Time)

5 Rounds
10 Deficit DB Push-Ups

5 Double DB Devils Press (R+50/35, Rx 40/25)

5 Hang Double DB Snatch

10 Double DB Thrusters

R+ & Rx: as prescribed

SUB: 5 Rounds for Time

10 Elevated Push-Ups

5 Burpees

10 SA Alt DB Snatch

5/5 SA DB Thrusters

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 10.19.2021

AMRAP 10

2-4-6-8….REPS

Bench Press (135/95)

DB Close Grip Bench Press (50/35)

***Keep adding 2 reps until the time cap of 10min***

REST 2MIN

AMRAP 10

2-4-6-8…REPS

DB Pull Overs

BB Pendlay Rows

***Keep adding 2 reps until the time cap of 10min***

REST 2MIN

AMRAP 10

***Using the J Hooks***

2-4-6-8…REPS

BB Rows (Pronate)

BB Supinated Rows

***Keep adding 2 reps until the time cap of 10min***

FINISH WITH 150 Vups or Knee-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics
Banded Shoulder Prep

-10/10 Banded External Shoulder Rotations

-10/10 Banded Internal Shoulder Rotations

-10/10 Banded Single Arm Straight Arm Lat Pull-Down

-15 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral Shoulder Raises

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2 Rounds

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

10 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: HS Walk Practice (10min)

-Wall Walk + Shoulder Taps

-Lateral Walk Along Wall

-Handstand Walk to the Wall

-Partner Supported Handstand Walk

-Kick Up + 2-3 Steps on Hands

C: Metcon (Time)

1000m Run

50ft Handstand Walk

25 Toe to Bar

25m Double DB Front Rack Walking Lunges (R+50/35, Rx 40/25) (12.5 down, 12.5 Back)

25 Toe to Bar

25m Double DB Front Rack Walking Lunges

25 Toe to Bar

50ft Handstand Walk

1000m Run

R+: as prescribed

RX: 25ft Handstand Walk

SUB: 800/500m run or row

10 Wall Walks

25 Strict Knee Raises or 25 v-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds

1:00 Cardio Choice

8/8 DB Single leg RLDs

10 Alt Goblet Cossack Squats (5/5)

6 Scap Pull-Ups + 6 Kip Swings

10 Mountain Climber Lunges

B: Back Squat

Every 2:00, 6 Sets

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 75%

Set 3: 3 reps @ 80%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 80%

Set 6: 3 reps @ 80%

*Record Set 6

C: Metcon (4 Rounds for time)

Every 2:30, w/ :30est x 4 Sets

12 Sumo Deadlift High Pull (R+75/55, Rx 65/45)

19/13 Row or Ski or 12/9 Cal Bike

12 Pull-Ups

R+, : as prescribed

Rx: 9 pull ups

SUB: 9 Strict banded pullups, 9 Toenail Pull-Ups or 9 ring rows

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 10.17.2021

BACK – 2 Rounds (moderate weight)

100m DB’s Farmers Carry

10 DB Alt Single Arm Row

10 BB Pendlay Rows

Immediately Into…..

LANDMINES – 3 Rounds (moderate weight)

12 RDL

12 Front Squat

12/side Reverse Lunge (same side steps back into a lunge – arm is straight)

12/side Offset DL (same leg extends back – arm is straight)

12/side Half Kneeling – Single Arm Shoulder Press

12/side Bent Over Single Arm Rows

12 T-Band Rows (Green Band)

12 Twisters

REST 2min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for Quality

1:00 Cardio Choice

20sec/20sec Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Bent Over Reverse Flys

6 Inchworm Push-Ups

B: Metcon (No Measure)

Freestanding HS Practice
3-5 Sets x :20-:30sec HS Hold

-20-:30sec Hollow Rock b/s

Completed within a 10:00 Window

*this would be a great day to work with a partner and go through these drills

C: Metcon (Time)

Partner
50 Synchro Burpee to Plate

100 Double Unders (Both complete 100 working at same time)

50 Synchro KBS (R+70/53, Rx 53/44)

100 Double Unders (Both complete 100 working at same time)

50 Synchro Strict Handstand Push-ups

We are focused today on learning how to really work with our partners. Keeping things synchro and really working the entire time here as we progress through this chipper.

We will be working in tandem throughout except for the double unders. However, you and your partner will complete the double unders at the same time and you both have to accumulate 100 before progressing onto the next movement.

Scaling for HS Holds is very simple. Find a strong progression that is challenging, yet doable for athletes and have them work there. For the workout today, we need to focus on maintaining quality positions on the KBS and Handstand Push-ups in order to keep the back healthy. Subbing Russian KBS and lightening the load is appropriate here and for strict handstand pushups with double abmats or going to dual db z press is the best scaling modification for the day.

R+& RX as prescribed

SUB: 200single unders

HSPU off box, DB Strict Press