HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Half Kneeling Landmine Press. (put the end of the BB against the crack of two 25-45lb plates, do not put against the wall)

8 Double Dumbbell bent over Row

15 Banded Triceps Extension

B: Metcon (Time)

21-18-15-12-9:

Front Squats (R+115/75, Rx 95/65)

Kettlebell Swings (R+53/35, Rx44/26)

Lateral Burpees Over Barbell

[Score = Time taken to complete the workout]

let shoot for 12-15min with a 20min time cap

HomeGrown AthletX - Functional Fitness

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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 - HGX-FIT

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A: Bench Press (3 X 3 @ 90%)

After Benching

Immediately…

5 Sets

8 DB Pullover (Heavy)

10 Decline Push-ups (Feet on bench/box)

B: Metcon (No Measure)

SHOULDERS: MAX EFFORT ON ALL MOVEMENTS (DB’s/Plates, BB)
DB Seated Front Delt Raises – Right

DB Seated Front Delt Raises – Left

BB Seated Front Delt Raises

DBs Seated Lateral Raises

DBs Standing Rear Delt Raises

BB Upright Rows

BB Bent Over Rows

BB Seated Shoulder Press

HomeGrown AthletX - Functional Fitness

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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)

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

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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

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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

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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

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

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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"

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

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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

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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