18Jun
HomeGrown AthletX - Functional Fitness
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
ADDITIONAL MODIFICATIONS
POWER SNATCHES
Decrease Load
From the Hang Position
14 Single Dumbbell Power Snatches
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
17Jun
HomeGrown AthletX - Functional Fitness
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"
1 Round of "The Chief": DEMO 3 Power Cleans (R+135/95, Rx 115/75) 6 Push-Ups 9 Air Squats
MODIFICATIONS
[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]
DOUBLE UNDERS
100 Single Unders
50 Line Hops
Decrease Reps
ROUNDS OF "THE CHIEF"
3 Power Cleans – Reduce load, From the hang, Double Dumbbell
3 Push-ups – On a box, DB Bench
3 Air Squats – To a target
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.
17Jun
HomeGrown AthletX - HGX-FIT
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
16Jun
HomeGrown AthletX - Functional Fitness
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
15Jun
HomeGrown AthletX - HGX-FIT
A: Bench Press (5 X 5 at 80-85% of 1RM (Partner Up - I GO YOU GO))
Then, immediately to the following...
5 sets of the following
10 BB Close Grip Press
12 DBs Standing Reverse Flys
8 DB Pull Over (Heavy)
B: Metcon (No Measure)
ARMS: 4 Sets – USE 2 BB’S
10 BB Rows from Rig (pronate grip)
10 BB Supinated Rows
15 BB Reverse Curls
15Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds For Quality
8 Tempo KB/DB Goblet Squats (5sec down & stand)
1:00 Plank Hold
10 Alternating Box Step-Ups
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 16
10 Double DB Box Step Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16″)
100m Double DB Farmer’s Carry (R+50/35, Rx 40/25)
250m Run
:30 L-Sit (Accumulate) pull up bar
Score = The number of rounds and reps completed in the 16:00 window
Log meters as reps
Log seconds as reps
Example: If you get through 3 rounds and end on :5 of the L-Sit, the score would read 3 Rounds + 5
Each movement should be completed with ~1:00.
The goal is to achieve 4+ rounds
MOVEMENT CONSIDERATIONS
Double DB Box Step Over
Hold DB’s by the side.
Substitute for KB’s if want an extra challenge, they hang a little lower and will be a little more awkward.
DB FARMERS CARRY (100m)
Ideally walk out for 50m and back for 50m. If space is lacking try 25m x4
HANGING L-SITS
for an extra challenge use parallettes or rings.
RUN
Focus: Staying tall, open the chest, stay on ball of foot
MODIFICATIONS
DOUBLE DUMBBELL BOX STEP OVERS
Decrease Load/No Dumbbells
Decrease Reps
Box Step Ups
20 Step Back Reverse Lunges/Jumping Lunges
FARMERS CARRY
Decrease Load
Decrease Distance
RUN
21/15 Cal Row
15/12 Cal Assault Bike
C: Metcon (No Measure)
IF TIME COOL-DOWN
40 V-Ups
Starting at the 0:00 Perform 3 Double Dumbbell Burpee Deadlifts every :30 (same wt as used above)