09Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
On the 3:00 x 3 Sets:
20 Double DB forward Step Lunge
*Dumbbells must be in proper rack position (hands on handles). Build each round or stay with the same weight
B: Metcon (Time)
PARTNER
2,000/1,600 Meter Row or Ski
40 Bar Muscle-ups
16 Rounds of "Macho Man" (R+155/105, Rx125/85)
("Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)
Scoring – total time to complete the workout with your partner. one person works at a time.
METERS
7:00-9:00 of Rowing/Ski
Break the meters however you like, but meters must be shared equally. Reduce rep if needed 1600/1200 Meter Row or Ski
BAR MUSCLE-UPS
40 BMU’s should take less than 5:00
To do all the reps, athletes should be able to do 3-5 consistently. Or Sub 40 Burpee Pull Ups or 40 Burpees to a Target (6 in. out of standing reach)
MACHO MAN"
1 Round = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
1 Round = ~1:00
Loading should allow for unbroken movement across all 9 reps. Think fast and unbroken vs. slower and broken.
For the 16 Rounds – Partner 1: will do a full round of "Macho Man", and then Partner 2 will do a full round of "Macho Man". We will go back and forth "you go, I go" until all 16 rounds are completed or until the 30:00 clock saves you!
MODIFICATIONS
ROW
Decrease Distance
Run 1 Mile/1,600m
100/70 Cal Assault Bike
MUSCLE-UP
Decrease Reps
Burpee Pull Ups
"MACHO MAN"
Decrease Load
Power Clean from the Hang with a Dumbbell
Front Squat to a target holding a DB/Med Ball
Push Jerk with a Single DB
08Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 6.8.2021
CHEST: Med Ball (Time cap 20min)
8 Sets
6 x "Explosive" Push-up to Plate(s)
4/side Offset Push-ups from Med Ball
8 x Close Grip Push-ups (both hands on med ball)
8 x Decline Push-ups (both feet on med ball)
REST 2min
SHOULDERS: USE BOX OR BENCH
4 x (6–8reps) Seated Military Press (Front rack position)
4 x (6-8reps) Seated Military Press (Behind the neck)
4 x 10 Seated DB Arnold Press
4 x 15 Seated DB Reverse Flys
08Jun
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality:
15 Banded Kneeling Hip Thrusts
12 Cossak Squats (6 each side)
9 Pendley Barbell Rows
*Note – this is a warm up
B: Metcon (Time)
"Karen! Run!" - 15min Time Cap
10 Rounds For Time:
12 Wall Balls (R+20/14, Rx 16/12)
100m Run
Scoring – total time to complete the workout.
WALL BALLS
The goal is to choose a load that can be unbroken for every round. 10ft target is R+ & Rx
12 Wall Balls = ~:30
100M RUN
This distance should tell you something – It’s quick!
100m Run = Less then :30
MODIFICATIONS
WALL BALL
Decrease Load/Reps
9ft target
Squat Jumps
RUN
Decrease Distance
9/7 Bike
12/9 Cal Row or Ski
C: Metcon (No Measure)
If time: Group Abzzzzzzz
Work for 5min
Plank Hold
(Every :30 perform 5 sit-ups)
07Jun
HomeGrown AthletX - Functional Fitness
A: Back Squat (Wave - Week 1 of 6)
Wave #1
Set #1 – 6 Back Squats @ 60%
Set #2 – 4 Back Squats @ 65%
Set #3 – 2 Back Squats @ 70%
Wave #2
Set #4 – 6 Back Squats @ 65%
Set #5 – 4 Back Squats @ 70%
Set #6 – 2 Back Squats @ 75%
Wave #3
Set #7 – 6 Back Squats @ 70%
Set #8 – 4 Back Squats @ 75%
Set #9 – 2 Back Squats @ 80%
B: Metcon (Time)
18min Cap
21-15-9-6
DB Z Press (R+45/25, Rx 35/15)
Strict Ring Dip
DB Deficit Push-Up (hand on DB’s)
DB Z-PRESS
Start seated on floor with legs straight. Press DB overhead without leaning back at the torso. Keep arms close to the ears and hands in a neutral grip.
RING DIP
We love the Rings! Increasing stability on a frictionless plane. If needed use a band or place one foot on the ground. Box or Bench Dips can also be used and keep them strict
DEFICIT PUSH-UP (ON DB’S)
Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor. Athletes can go on your knees if needed
Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Athletes, block yourselves in with plate or go from the hands.
MODIFICATIONS
DB Z PRESS
Barbell Strict Press
Decrease Load
RING DIP
Toe Supported Ring Dip
Jumping Ring Dips
Dips off a Box
DB PUSH-UP
Regular Push Up/Hands Elevated
DB Bench Press
06Jun
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 6.06.2021
21-18-15-12-9-6-3
Buy-In: 1000m Row/Ski
Deadlift (185/135)
DB Floor Press (50/35)
Abmat Situps
Cash Out: 1000m Run
05Jun
HomeGrown AthletX - Functional Fitness
A.: Metcon (No Measure)
WARM UP
2 Rounds
250 m Run
20 Hollow Rocks
10 Alternate Spiderman (5xside)
5 Push-up to Down Dog
B: Front Squat (Complex)
5 Sets Every 2min
1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)
1 Pausing Front Squat (3sec at the bottom)
2 Front Squats
Percentage based on 1RM Front Squat
Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4 and 5: 70-75%
***Record heaviest complex
C: Metcon (Time)
21-18-15-12-9 (Time Cap 18min)
Front Squats (115/85)
Russian KB Swings (53/35)
Lateral Burpees Over BB