June 29, 2021 - No Comments! 6/29/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Bench Press Warm-up for about 10min Warm-up rep scheme (10/8/6/4) 3 X 3 at 95% (Should feel heavy)! Immediately… 5 Sets 8 DB Pullover (Heavy) 10 Close Grip Bench Press B: Metcon (No Measure) ARM/SHOULDER PUMP 2 ROUNDS 25 Bicep Curls 25 Push-ups 25 Strict Shoulder Press 25 Strict Chin Up (Supinated Grip)
June 28, 2021 - No Comments! 6/28/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Back Squat (Wave - Week #4) Wave #1 Set #1 – 5 Back Squats @ 70% of 1RM Back Squat Set #2 – 3 Back Squats @ 75% of 1RM Back Squat Set #3 – 1 Back Squats @ 80% of 1RM Back Squat Wave #2 Set #4 – 5 Back Squats @ 75% of 1RM Back Squat Set #5 – 3 Back Squats @ 80% of 1RM Back Squat Set #6 – 1 Back Squats @ 85% of 1RM Back Squat Wave #3 Set #7 – 5 Back Squats @ 80% of 1RM Back Squat Set #8 – 3 Back Squats @ 85% of 1RM Back Squat Set #9 – 1 Back Squats @ 90% of 1RM Back Squa B: Metcon (Time) 400m Run 21 Power Cleans (R+115/75, Rx 95/65) 21 Push Jerks 400m Run 15 Power Cleans 15 Push Jerks 400m Run 9 Power Cleans 9 Push Jerks *Run-Pull-Push on repeat with a descending barbell. This is fast 1-2 sets on the bb and aim to finish 10-12min with a 15min time cap *Score = Time taken to complete the workout MODIFICATIONS POWER CLEAN Decrease Load Decrease Reps From the Hang Position Double Dumbbell Cleans Single Dumbbell Hang Cleans PUSH JERKS Decrease Load Decrease Reps Single/Double Dumbbell Push Jerks
June 27, 2021 - No Comments! 6/27/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Metcon (No Measure) HGX FIT: 6.27.2021 CORE: EMOM10 SHOULDERS – 4 Rounds (15-18min Cap) 100m DB’s Farmers Carry 10 BB Seated Military Press (Front Rack) – Use Box or Bench 10 BB Seated Military Press (Behind The Neck) 15 Plate Standing Lateral Raises (Hip to Ovhd) 30 Plank Shoulder Taps ARMS: 3 Couplets all movements = 20reps (15-18min Cap) 3 Rounds for each – Move with a PURPOSE #1. BB Reverse Curl + Shoulder to OVHD #2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip) #3. BB Bicep Curls + BB Tricep Skull Crushers
June 26, 2021 - No Comments! 06.26.21 HomeGrown AthletX - Functional Fitness View Public Whiteboard A.: Warm-up (No Measure) EMOM x 12 ( 2 Rounds): Minute 1 – :100 m Run Minute 2 – :40s Alt Samson Stretches Minute 3 – : 100 m Run Minute 4 – :40s scapular retractions Minute 5 – :100 m Run Minute 6 – :40s Glute Bridges B.: Metcon (Time) For time: 1000/800m Row/Ski or 60/48 Bike then.. 4 rounds 15 Burpee Box Jump Over (R+24/20, Rx 20/16) 20 Alt DB Snatches (R+50/35, Rx40/25) 30 Ab-mat Sit-ups
June 25, 2021 - No Comments! 6/25/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds8 Barbell Good Mornings 10 Alternating Weighted Cossack Squat 0:30 Hollow Flutter Kicks B1: Metcon (6 Rounds for reps) [Part 1 ] Every 2min with 1min Rest x 6 Rounds 30 Air Squats 20 Push-ups 10 Chest to Bar Pull-ups Max Squat Snatches (R+135/95, Rx 115/75) Part 1 – the goal is to accumulate as many Squat Snatches as possible across all 6 rounds. Aim to leave ~:30 for Squat Snatches. Scaling reps will be required to ensure we make it to the Squat Snatches. Athletes will likely get between 1-5 reps of the Squat Snatch. It will be a fight to make it to the barbell. At 18:00, part B will start MODIFICATIONS AIR SQUATS Decrease Reps Decrease Range of motion (Squat to a Target) PUSH-UPS Decrease Reps Elevate Hands/Knee Push-ups CHEST TO BAR PULL-UPS Decrease Reps Chin Over Bar Pull-ups Jumping C2B or Chin over Bar 10 Dumbbell Plank Rows (5 Each Arm) SQUAT SNATCHES Decrease Load/Reps Power Snatch PVC Power Snatch + Overhead Squat B2: Snatch At the 18min mark 8min to Build to a Heavy Squat Snatch Done at 26min Part 2 – You have 8min to Build to a Heavy Squat Snatch. Athletes can aim to make 3-4 attempts. Log heaviest lift.
June 24, 2021 - No Comments! 6/24/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A1: Back Squat (5 X 5 at 95% of 5RM) A2: Deadlift (5 X 5 at 75-80% of 1RM)
June 24, 2021 - No Comments! 6/24/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Overhead Squat 3 Sets: 1 Pausing Overhead Squat (3sec at bottom) 4 Overhead Squats Rest As Needed Between Sets. B: Metcon (Time) Time Cap 28min50 Double Unders 20 Overhead Squats (R+135/95, Rx 115/75) 50 Double Unders 35/25 Cal Row or Ski or 23/18 Cal Bike 50 Double Unders 50 Supine Bar Rows 50 Double Unders 35/25 Cal Row or Ski or 23/18 Cal Bike 50 Double Unders 20 Overhead Squats MODIFICATIONS DOUBLE UNDERS: 1:00 DU Attempts, or 100 Single Unders, or 50 Line Hops OVERHEAD SQUATS: Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) , or Front Squat or Back (injury) ROW: Decrease Reps, or 25/18 Cal, or 400m Run
June 23, 2021 - No Comments! 6/23/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 Rounds for Quality8 Half Kneeling Landmine Press. (put the end of the BB against the crack of two 25-45lb plates, do not put against the wall) 8 Double Dumbbell bent over Row 15 Banded Triceps Extension B: Metcon (Time) 21-18-15-12-9: Front Squats (R+115/75, Rx 95/65) Kettlebell Swings (R+53/35, Rx44/26) Lateral Burpees Over Barbell [Score = Time taken to complete the workout] let shoot for 12-15min with a 20min time cap
June 22, 2021 - No Comments! 6/22/2021 HomeGrown AthletX - Functional Fitness View Public Whiteboard A: Warm-up (No Measure) 3 RoundsNear Max Effort Ring Push-Ups Rest as needed between set B: Metcon (Time) 70/50 Cal Row or Ski or 50/35 Cal Bike 20 HSPU 1 Mile Run 20 HSPU 70/50 Cal Row or Ski or 50/35 Cal Bike *25min time Cap MODIFICATIONS CALS Decrease distance 800m Run HSPU Decrease Reps inverted of at box DB presses
June 22, 2021 - No Comments! 6/22/2021 HomeGrown AthletX - HGX-FIT View Public Whiteboard A: Bench Press (3 X 3 @ 90%) After Benching Immediately… 5 Sets 8 DB Pullover (Heavy) 10 Decline Push-ups (Feet on bench/box) B: Metcon (No Measure) SHOULDERS: MAX EFFORT ON ALL MOVEMENTS (DB’s/Plates, BB)DB Seated Front Delt Raises – Right DB Seated Front Delt Raises – Left BB Seated Front Delt Raises DBs Seated Lateral Raises DBs Standing Rear Delt Raises BB Upright Rows BB Bent Over Rows BB Seated Shoulder Press
