HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Complete For Quality

3 Rounds

10/10 Banded Clam Shells

10/10 Single Leg Hip Thrust off Bench or box

:20sec Hamstring Plank

----

3 Rounds

10/10 Single Leg Rotational Medball Toss

3-5 Banded Broad Jumps

10 Alternating Ice Skater Jumps

B: Front Squat (Pause)

Every 3:00, 5 Sets

Set 1: 5 Reps @ 70%

Set 2: 5 Reps @ 70%

Set 3: 5 Reps @ 70%

Set 4: 5 Reps @ 75%

Set 5: 4 Reps @ 80%

*Complete a :03 Pause on the first rep of each set

*Record Set 5

C: Metcon (Time)

3 Rounds

20 Toes to Bar

30 Wall Balls (R+20/14, Rx 16/12)

R+ & Rx :as prescribed

SUB: Single leg T2B , Knee To Elbows, V-ups

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT 10.14.2021

FRONT SQUATS:

1 Round, 2mins per station for MAX reps of the following;

Set1: 155/105# or 135/95#

2min rest

Set2: 185/125# or 155/105#

2min rest

Set3: 185/125# or 185/125#

2min rest

Set4: 225/155# or 205/145#

2min rest

Front Rack Static Hold at 150-165% of 1RM

3 x :10sec

Conditioning:

DB’s Box Step Up (24/20")

4 x 20

Rest 1min B/T sets

Core: Time Remaining

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds

250m Run

10 Scapular Pull-Ups

10 Supine Grip Ring Rows

7/7 KB Windmill

B: Metcon (AMRAP - Rounds and Reps)

30:00 AMRAP

1000/850m Row

8 Rope Climbs

6/6 Turkish Get-Up (R+53/35, Rx44/26)

400m Run

R+: as prescribed

Rx: 6 Rope Climbs

SUB: 600/500m Row

10/10 Single Arm Ring Rows or 8 Pull to Stands

4/4 Turkish Get-Up 35/16#

200m Run

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds

10 Barbell Good mornings

10 Behind the Neck Strict Press

10 Inchworm Push-Ups

10 Alternating Bird-Dogs

:20sec/:20sec Side Plank

B: Push Press (Strength Superset)

Every 1:30, 10 Sets (5 Sets of Each)

Alternating Movements

-Power Clean + 5 Push Press @ 70-75% of Push Press

-10/10 Back Rack Reverse Lunges *from the Rack

*use first 2 sets to get to working load for last 3 as true working sets

*Record Push Press at 70-75% and record lunges weight in notes

C: Metcon (Time)

18-15-12-9-6-3

Deadlift (R+ 225/155, Rx 165/125)

6-5-4-3-2-1

Wall Walk

*Focus today is to move fast on the deadlifts and smooth on the wall walks. We should be expecting athletes to choose a load that allows them to stay with 3 sets or less on each round. If they cannot do that with short rest periods between those sets then the load is inappropriate for what we are going for today.

R+/Rx: as prescribed

SUB: Deadlift @ 50% of 1RM

WW=inchworms

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT 10.12.2021

30 Bench Press (135/90)

50 Pendlay Rows

70 Vups/Knee-ups

Straight Into…

2 Rounds

15 Bench Press (135/90)

25 Pendlay Rows

35 Vups/Knee-ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Gymnastics Warm-up
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

-10 Banded Pull-Aparts

-10/10 Palms Up Banded Lateral Shoulder Raises

----

2 Rounds

10 Scapular Pull-Ups

10/10 Quadruped Thoracic Rotations

10 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Warm-up (No Measure)

Workout Primer
9:00 EMOM

min 1: (2 Ring Swings + 1 Pull to Hip) x 2

min 2: 5 Hang Muscle Snatch + 5 Hang Power Snatch

min 3: 8 Hollow Rocks + 8 Arch Rocks

min 4: (2 Ring Swings + 1 Pull to Catch (no dip out)) x 2

min 5: 5 Muscle Snatch + 5 Power Snatch

min 6: 8 Hollow Rocks + 8 Arch Rocks

min 7: (2 Ring Swings + 1 High Catch Muscle-Up) x 2

min 8: 5 Power Snatch as Singles

min 9: 8 Hollow Rocks + 8 Arch Rocks

*For those not performing muscle-ups today, the sub for the ring swings and development into muscle-up would be to perform box muscle-up drill or banded ring muscle-up on lower rings or 5 Ring Row Muscle-Up Transitions.

C: Metcon (2 Rounds for reps)

6:00 AMRAP

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

Ring Muscle-ups

Power Snatch (R+135/95, Rx 115/75)

R+ as prescribed

RX: MU=1-2-3-4-5-6-7….

Strict Pull-Ups +Strict Ring Dips

SUB: MU= Ring Rows + Push-Ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Clean + Overhead Warm-Up
3 Rounds, For Quality (10:00 Cap)

1:00 Row, Ski or Bike

5 High Hang Muscle Clean and Press (Empty Barbell)

5 Double DB Squat Cleans

5 Tall Box Jumps (try and land with legs as straight as possible)

:20-:30 Handstand Hold (Wall Supported)

B: Warm-up (No Measure)

Primer
5 High Hang Muscle Clean

5 High Hang Sq Cleans w/Pause in Catch

5 Hang Sq Clean

*Athletes can stay with empty barbell

C: Hang Clean (High Hang Sq Clean + Hang Sq Clean)

Every 2:00, 7 Sets

2+2, x 3 Sets @ 60%

2+1, x 2 Sets @ 65%

1+2, x 2 Sets @ 70%

*Record set 7

D: Metcon (4 Rounds for reps)

2:30 AMRAP, 1:00 Rest, 4 Sets

23/16 Row or Ski or 16/12 Cal Bike

10 Burpee Box Jump overs (R+24/20, Rx20/16″)

- Max Double DB Thrusters (R+45/25, Rx 35/15)

R+: as prescribed

Rx: 8 Burpee Box Jump overs

SUB: 6 Burpee Box Step overs

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 10.10.2021

3 Rounds

400m Run/Row/Ski

25 BB Back Squats

20 BB Alt Lunges

15 BB Bicep curls

15 BB Reverse Curls

REST 5min

1 Round

1200m Run/Row/Ski

75 BB Back Squats

60 BB Alt Lunges

45 BB Bicep curls

45 BB Reverse Curls

Time Remaining: 150 Abmat sit-ups

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Deadlift (Week 12/12)

Every 1:30 x 6 Rounds

5 Deadlifts

*Start at 75% of 1RM deadlift and build over the 6 rounds

**Record heaviest set

B: Metcon (Time)

30-20-10

Box Jump Overs (R+24/20, Rx20/16)

Double DB Hang Power Cleans (R+50/35, Rx 40/25)

*250 m Run between sets

Goal: 9:30-10:30

CAP: 15 min

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Clean and Jerk (Barbell Conditioning Power Clean and Jerk)

10:00 EMOM

Min 0-3: 6 Reps @ 65-72%

Min 4-6: 5 Reps @ 75-78%

Min 7-9: 4 Reps @ 80-82%

Min 10: 3 Reps @ 85+%

% Based on 1RM power clean and jerk

*Keep unbroken as long as possible

**Record Min10 for 3 reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
60 Double Unders (SUB 120 Singles)

100ft Single Arm Overhead walking Lunge (R+50/35, Rx40/25)

15/12 Cal Row, Ski or 11/8 cal bike

Goal: 4+ Rounds

Work to stay unbroken on the double unders and unbroken 50ft segments on the lunges. The Row/Ski should be used as active recovery pace to keep times consistent.