All Posts in Uncategorized
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (EMOM
5 reps at 80-85% of 1RM)
B: Shoulder shrugs (Every :90sec
5 x 8 at 75% of DL
B/T sets
8 DB seated rear delt raises)
C: Metcon (No Measure)
2 sets
10/10/10
Angle delt raise/front delt raise/Arnold press
***
3 sets
8 DBs skull crushers (45 degree angle)
8 Plate tricep ext (behind the neck)
100M Plate ovhd carry
HomeGrown AthletX - Functional Fitness
Mobility & Activation (6-7 Minutes)
Focus: Hip, hamstring, and shoulder mobility for running, deadlifts, and pull-ups.
:30/:30 Lateral Banded Distraction
:30/:30 Samson Lunge
:30 Down Dog Calf Gas Pedals
:20/:20 C rossbody Lat Stretch
10 Banded Pull-Aparts + 10 Banded Pass Throughs
General Prp (8-10 Minutes)
2 Rounds:
200m Run or 1:00 Cardio (Bike, Row, Ski)
10 Barbell Good Mornings
10 Box Step-Ups
5/5 Lateral Lunges
10 Scapular Pull-Ups
5/5 Single-Leg Glute Bridges
Specific Prep (6-8 minutes)
2x 10 Wall Lean Sprint Drill
2x 10m High Knees & Butt Kicks
5 Barbell Deadlifts @ Light Weight
5 Deadlifts @ Workout Weight
5-7 Box Jumps @ Workout Height
3 Jumping Pull-Up + Negative
3 Strict Pull-Ups or Alternative (Banded Strict Pull-Ups / Toenail Spot / Inverted Rows )
"Slingshot Engage" (Time)
3 Person Team Workout
5 Rounds For Time: As Waterfall
200m Run
15 Deadlifts
12 Box Jumps
9 Strict Pull-Ups
Barbell: (Rx 185/125, S 155/105)
or Barbell: 60% of 1RM DL
Box Height: (Rx24/20, S 20/16″)
Time Starts when athlete 1 starts the run, time stops when athlete 3 finishes the strict pull-ups
--
Time Domain: 16-22 min
Time Cap: 28 min
Primary Objective: Never get caught by one of your partners
Secondary Objective: Increasing pace on each round of the workout , developing a good pacing strategy.
Stimulus: Grip endurance, pulling strength, and explosive power with an aerobic engine test from the run.
RPE: 7-9/10, escalating throughout the workout.
Mobility
1:00-2:00 Foam Roll Calves and Quads
1:00 Down Dog to Updog , Alternating Every 10 seconds
1:00/1:00 Couch Stretch
1:00 Child's Pose
HomeGrown AthletX - Functional Fitness
General Prep (8-10 min)
3 Sets: For Quality
9/7 Calorie Echo Bike
:15 Dead-Hang + :15 Active Hang
:10 Hollow Hold + :10 Arch Hold
8 Archer Push-Ups (4 Each)
6/6 Reverse Lunge to High Knee
Specific Prep: (5-7min)
Toes to Bar Prep:
6 Kip Swings
6 Knee Raises
6 Toes to Imaginary Target
6 Toes to Bar or Scaled Variation (Alt Toe to Bar, Toe to Target, Knees to Chest)
Barbell Cycling Prep: 2 Rounds (Using an empty barbell, then light weight)
5 Snatch Deadlifts + 5 Snatch High Pulls
5 Hang Power Snatch → 5 Full Power Snatch
5 Strict Press → 5 Push Press
3 Bar Facing Burpees
“If you Ain’t First, You're Last” (Time)
For Time:
60 Toe to Bar
20 Bar Facing Burpees
70/50 Cal Row or Ski or 50/35 Cal Bike
20 Bar Facing Burpees
60 Power Snatch
20 Bar Facing Burpees
60 Push Press
Barbell: 75/55lb, 34/25kg
--
Time Domain: 18-22min
Time Cap: 25min
Primary Objective: Strategically break all the working movements between the burpees into manageable chunks that will allow you to stay moving and steady throughout the workout.
Secondary Objective: Maintain Consistent pacing throughout the workout on the Burpees.
Stimulus: Chipper / Full Body Muscular Endurance and Stamina
RPE: 9/10
Mobility
1:00/1:00 Scorpion Stretch
1:00/1:00 Couch Stretc h
1:00/1:00 Extended Arm Lizard Pos e
1:00/1:00 Single Leg Forward Fol d
Foam Roll Hamstrings and Lower Back
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
250 jog
Plate oh carry
Inchworm to push up
Plank shoulder taps
Scorpion
Banded pull aparts
KB halos
KB Windmill
KB waiter walk
Tuck ups/alt. v-ups
Push Press
Shoulder to Overhead
16 min EMOM (No Measure)
Min 1: 10 DB bench press
Min 2: 12 tuck ups or alt. v-ups
Min 3: DB oh/mixed rack carry
Min 4: 2-3 wall walks or inchworm w/ push-up
HomeGrown AthletX - Functional Fitness
General Prep: (5-7 minutes)
1:00 Easy Cardio (Row, Bike, Jog, or Jump Rope)
–
3 Rounds:
10 Air Squats
5/5 Single-Leg Glute Bridges
5/5 Lateral Lunges
15 Jump Rope (Single Unders or Penguin Taps)
Mobility & Activation (5-7 Minutes)
:30 W all Sit with Medball Squeeze
:30/:30 Goblet Squat Ankle Mobility
:30/:30 Banded Hip Opener
:30 Kettlebell Dead-Bugs
Hip Explosive Activation:
2 Sets: For Quality
5 Broad Jumps
5 Tempo Back Squats 31x1
Specific Prep (5-7 minutes)
Build-Up Sets (Light to Moderate Load)
5 Reps @ ~40%
5 Reps @ ~55%
3 Reps @ ~65%
Back Squat (Back Squat
Every 2:30 x 6 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 75%
Set 3: 5 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 85%
Set 6: 1 Rep @ 90%+
% is Based on 1RM Back Squat)
We are looking to hit each one of these sets on the 2:30 mark to allow at least 2:00 between each one of these sets. This will allow us to brace well, fire fast, and recruit the necessary strength in order to hit each set well.
"The Cougar in the Car" (AMRAP - Rounds and Reps)
8:00 AMRAP
2-4-6-8-10-12...
Medball Cleans
10-20-30-40-50-60....
Double Unders
Medball: (Rx 20/14, S 16/12)
Single Unders 20-40-60-80-100…
--
Goal: 7+ Rounds (Into the round of 16 Medball Cleans + 80 Double Unders
Primary Objective: Complete 7 Rounds of the workout. The focus being on keeping a steady and smooth pace with the first 4 rounds of this moving very quickly before the reps start to add up in rounds 5,6, and 7
Secondary Objective: Unbroken Sets on Double Unders
Stimulus: Leg Stamina / Short Burner
RPE: 7/10
HomeGrown AthletX - HGX-FIT
A: Pendlay Row (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB bicep curls)
Yates rows (Every 2min for 10min
5x5 starting at 75% and building each set
B/T sets 8 weighted BB reverse curls)
C: Metcon (No Measure)
Supersets: Each for 3rds
8/8 DB Gorilla rows
8 Seated DBs bicep curls
***
15 Banded tall kneeling lat pulls
8 Hang DBs bicep curls (preacher style)
***
15 Banded lat rows
8/8 SA DB seated preacher curls
HomeGrown AthletX - Legends
Metcon (No Measure)
Interval training:
Every 4min
:90sec of row or ski
15 Air squats
10 DB bent over rows
10 Single arm lat pull (right)
10 Single arm lat pull (left)
10 Lat pulls (both arms - together)
15 Red band face pulls
**Rest :90sec b/t rounds
HomeGrown AthletX - Functional Fitness
General + Specific Prep (8-10min)
2:00 Cardio Choice
—
3 Sets: For Quality
12 Glute Bridge Banded Pull-Aparts
5/5 Kettlebell Halos
5/5 Kettlebell Windmill
8 Tuck-Ups + 8 Alternating V-Ups
:15 Nose to Wall Handstand Hold
–
Then take 3-5 min to load bars.
Shoulder Press (Strict Press
Every 2:00 x 6 Sets
Set 1: 5 Reps @ 75%
Set 2: 3 Reps @ 80%
Set 3: 1 Rep @ 85%
Set 4: 5 Reps @ 75%
Set 5: 3 Reps @ 80%
Set 6: 1 Rep @ 85%)
--
We are going to take a classic approach today to the strict press sets with each set being completed on the 2:00 mark with the focus of hitting quality reps, having a good amount of rest and then increasing loads down to the single on each series of 5-3-1. You should feel like you get substantial rest here in order to tackle these loads.
"Crepes Are Just Thin Pancakes" (Checkmark)
16:00 EMOM
minute 1: 10-15 DB Bench Press
minute 2: 15-20 V-Ups
minute 3: 50/50ft DB/KB Mixed Rack + Overhead Carry
minute 4: 3-5 Wall Walks
Dumbbells: 2 x (Rx50/35, S 40/25)
Kettlebells: 2 x (Rx53/35, S 44/26)
--
Goal: Complete each movement in under 50 seconds.
Time Domain: 40-50 sec for exercise.
Primary Objective: Unbroken Reps across all movements.
Secondary Objective: Maintain the upper range of each movement rep scheme.
Stimulus: Muscular Endurance + Strength Builder
RPE : 6/10
HomeGrown AthletX - Functional Fitness
General Prep: (8min)
8:00 minutes, For Quality
12/9 Calorie Row
8/8 Curtsey Lunges
6/6 Kettlebell Chainsaw Row
8 Russian Kettlebell Swings
8 Goblet Cossack Squats
Specific Prep (2-3 minutes)
2 Sets: For Quality
6 Barbell Upright Rows
6 Tall Muscle Cleans
:20 Behind the Neck Elbow Punch Throughs
6 Front Squats
Workout Primer
1 Round through, touching on weights and movements you are planning to hit for the day.
8/6 Calorie Row Ski or Bike
5 Front Squats
5 Pull-Ups or Pull-Up Modification (Banded Strict Pull-Ups / Jumping Pull-Up)
"Shake n' Bake" (Time)
For Time:
3 Rounds
30/24 Cal Row or Ski or 21/17 Cal Bike
15 Front Squats
30 Pull-Ups
Load: (Rx155/105, S 125/85)
--
Goal Time Domain: 15-18 minutes
Time Cap: 22 minutes
Primary Objective: We are looking to complete each round in sub 5-6 minutes.
Secondary Objective: Focus on a priority movement. This will probably be either the Front Squat or Pull-Ups and use this as a good day to lean into development here of big sets on one or the other. The goal will be to maintain good positions and consistent sets across all 3 rounds of each movement.
Stimulus: Full Body Muscular Endurance Triplet
RPE: 8/10
- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Mobility
1-2 Sets
1:00/1:00 Banded Lat Stretch
1:00 Elevated Prayer Stretch
1:00 Seated Chest Stretch
Foam Roll Lats / Upper Back