Workout of the day

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18
Jun

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

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

17
Jun

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"

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.

17
Jun

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

16
Jun

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

15
Jun

HomeGrown AthletX - HGX-FIT

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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

15
Jun

HomeGrown AthletX - Functional Fitness

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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)

The dream is free. The hustle is sold separately.

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650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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