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HomeGrown AthletX - HGX-FIT
Pendlay Row (8 x 8 starting at 65% and building each set
B/T each set: 8 weighted BB curls)
Bent Over Row (8 x 8 starting at 65% and building each set
B/T each set: 8 weighted BB reverse curls)
Metcon (No Measure)
3 rounds
12 seated banded rows
10 DBs hammer curls
****
3 rounds
12 banded face pulls (upper chest level)
10 weighted BB drag curls
HomeGrown AthletX - Functional Fitness
Warm-Up:
8-12 EMOM, 2-3 sets
Minute 1: Cardio Choice
Minute 2: 10 Russian KBS + 10 Goblet Squats
Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in
Minute 4: Mobilization Exercise
Round 1: :20/:20 Second Pigeon Stretch
Round 2: :20/:20 World's Greatest Stretch
Round 3: :60 Thoracic Squat Rotations
Specific Barbell Prep (4-6 min)
Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo
–
Perform
10 Empty Barbell Reps
5 Reps @ 50-55%
3 Reps @ 60-65%
-
Then Get starting Loads on the Barbell
Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%
Rest as needed between 5-3-1 to complete within the 4:00 time frame)
--
This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.
"Crank" (AMRAP - Rounds and Reps)
8:00 AMRAP
20 American Kettlebell Swing
10 Box Jumps
50ft Single Arm OH Walking Lunge (25ft down/25ft back)
Load: (Rx53/35, S 44/26)
Box Height: (Rx30/24, S 24/20″)
Score = Rounds + Reps
-
Goal: 3 Rounds
Time Domain: ~2:30 / round
Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.
Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge
Secondary Objective: Keep a steady and smooth pace on the box
Stimulus: Leg stamina and muscular endurance
RPE : 8/10
Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.
HomeGrown AthletX - Functional Fitness
Warm-Up:
3 Sets: for Quality
:15 Hollow Hold
20 Alternating V-Ups
:30 second Wall Support Handstand Hold
:15/:15 Single Arm Active Hang
8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar
"A Working Man" (Time)
3 Rounds for Time
30 Toe to Bar
25ft Handstand Walk (A: 2 wall walks)
Score = Time
--
Goal Time Domain: 7-11 minutes
Time Cap: 15 minutes
Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30
Secondary Objective: Unbroken 25ft Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00
Stimulus: Gymnastics Density / High Skill WOD
RPE: 8/10
- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.
Core / Bodybuilding Finisher (Checkmark)
3 Sets: For Quality and Volume
- Big Unbroken Set Inverted Rows
12-15 Dual Dumbbell Bicep Curls
Rest 30 seconds
- Big Unbroken Set Push-Ups
12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups
*For those strong at push-ups add a deficit or load on your back
This can also be done with a weight vest
HomeGrown AthletX - Legends
Metcon (No Measure)
Partner training:
400M DBs Farmers carry (high/low)
20 Box step ups or high knee (marching) against the wall
30 Air squats
400M Farmers carry (front rack)
25 Box step ups or high knee (marching)
35 Air squats
400M Farmers carry (suitcase)
30 Box step ups or high knee (marching)
40 Air squats
HomeGrown AthletX - HGX-FIT
A: Bench Press (5 x 5 at 83-85% (from current 3rep))
B: Metcon (No Measure)
5 sets
8 DBs Close grip press
8 DBs Barrel press
8 DBs flat bench flys
****
3 sets
8 DB pullover
8 DB tricep ext (behind the neck)
8 Bench dips
8 Diamond push-ups
****
Remaining time: Core/GHD
HomeGrown AthletX - Functional Fitness
General Warm-Up (8-10 minutes)
1:00 Row Easy
:30 Alternating Scorpion Stretch
:30 Alternating Iron Cross Stretch
:20/:20 Samson Lunge
-
2 Sets: For Quality
:40 Row Moderate to Hard, Building
10/10 Wrist Circles
10/10 Alternating Arm Swings
5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps
Accessories (Checkmark)
3 Sets: For Quality
5 Lateral Banded Snatch Pulls
5 Single Leg Box Jumps
15-20 GHD Reverse Hypers *
*Can add load to GHD Reverse Hypers with Medball between feet
Specific Barbell Prep (5-7 min)
Add Loads: Barbell off the floor
Build over the Course of 3-4 sets to 70% performing Complex
Snatch Grip Deadlift to the Hip
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch
Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch
3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)
% is Based on 1RM Snatch
This complex must be unbroken. Focus on the bar remaining close and a snappy turnover into the catch. The primary goal today will be to hit the last set at over 80% of your 1RM Snatch.
We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats
"Snatch" (Time)
For Time
15 Power Snatch
500m Row or Ski
15 Power Snatch
Load: (Rx135/95, S 115/75)
Score = Time
Goal Time Domain: 5-8 minutes
Time Cap: 10 minute
Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes
Secondary Objective: Hard charging row at between 2-5k pace.
Stimulus: Barbell Cycling and Quad Stamina
RPE: 9/10
- This is meant to be a sprint effort while maintaining technical capacity on the barbell.
HomeGrown AthletX - Functional Fitness
Warm-Up:
Mobility and Body Heat (4-6 minutes)
2:00 Cardio Choice
:30 second Puppy Dog Pose
:20/:20 Scorpion Stretch
1:00 Hang From Pull-Up Bar
--
General Movement Prep (6-8 minutes)
3 Sets
10 second Hollow Rock + 10 second Hollow Hold
8 Scapular Pull-Ups
6/6 Single Arm Ring Rows
4 Tempo Push-Ups (31x1)
20 second Sandbag Bear Hug Hold
--
Specific Barbell Prep and Loading (5 minutes)
Go Over Bench Press Technique and Spotting Technique
5 Reps @ 50%
3 Reps @ 60%
3 Reps @ 65%
Bench Press (Every 2:30 minutes x 4 Sets
Set 1: 5 @ 70%
Set 2: 5 @ 75%
Set 3: 5 @ 80%
Set 4: 5+ @ 85%)
--
We are looking for each set of 5 to be increasing up until the final set at 85%, where we will perform a set of 5+ reps to finish things off.
"Too Small" (Time)
3 Sets: For Quality
15/10 Ring Push-Ups
100ft Farmers Carry
Rest 1:00
15 GHD Sit-Ups
100ft Sandbag Carry
Rest 1:00
Farmers Carry: (Rx70/53, S 53/44)
Sandbag : (Rx150/100, S 75/50)
Score = Total Running Time
Goal: 90 minute per station / 5 minutes per set
Time Cap: 20 minutes
Maintain strict form and control on all movements while emphasizing midline engagement and upper-body stability. Each round should be performed with deliberate effort, focusing on quality over speed.
Primary Objective: Develop pressing strength, core stability, and grip endurance through controlled movements and loaded carries.
Secondary Objective: Manage fatigue and breathing during carries to maintain strong posture and grip integrity throughout all three sets.
Stimulus: A midline and upper-body stamina workout that reinforces core control, pressing endurance, and grip strength while under load.
RPE: 6-7/10 —This is not a race , but the workload will create accumulating fatigue, particularly in the shoulders and midline.
Mobility Prep
1:00 Elevated Prayer Stretch
:30 Updog Pose
1:00 Seated Chest Stretch
:30 Updog Pose
1:00/1:00 Crossbody Lat Stretch
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
Stretches:
Updog downdog
Bird dog
Scorpion
Cossack squats
Arm circles
2x:
30 seconds jumping jacks
30 seconds shuttle run
30 seconds lunges
Bike game w/ Lisa
Deadlift (5x4)
World Down Syndrome Day Workout! (AMRAP - Rounds and Reps)
3 heavy deadlifts
21 jumprope
25 wall balls
HomeGrown AthletX - HGX-FIT
A: Shoulder Press (Every :90sec for 5 sets
5 x 8 at 70%)
B: Metcon (No Measure)
5 sets
8 DBs chest supported incline rows (use 45# plate)
8 DBs Arnold press (floor - legs straight)
***
5 sets
8 Banded tall kneeling lat pulls (Isometric - squeeze shoulder blades together and hold for 3sec)
8 DBs rear delt raises
***
3 sets
8 DBs seated hammer curls
“21”