HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality
6 Tempo Ring Rows (3sec down, explode up)

50m Single Arm DB/KB Farmers Walk

12 Single DB/ KB Waiter Squats (6 each arm)

B: Metcon (Time)

5 Rounds
250m Run

50m Double Dumbbell Overhead Carry (R+50/35, Rx 40/25)

12 Reverse Step Single DB Alt Lunges (6 each side)

MODIFICATIONS

DB OH CARRY

Standing Alternating Strict Press (one arm is always straight as the other presses x 12 reps each side

LUNGES

box step up

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 Rounds for Quality
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)

(Elevate hands on an object and maintain plank to scale down the difficulty)

30 Second Hollow Hold

B: Metcon (Time)

2min ON/ 1min OFF (24 Time Cap)
40/32 Cal Row or Ski or 30/24 Cal Bike

30 Power Cleans (R+115/75, Rx 95/65)

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Front Squats

40/32 Cal Row or Ski or 30/24 Cal Bike

30 Squat Cleans

Work in 2 Minutes On + 1 Minute Off

Athletes Pick Up Where They Left Off in the Chipper

Score is Completion Time, Including Rest Time

8 Round (24:00) Cap

MODIFICATIONS

CALS

Reduce Calories (Aiming for just over 2 minutes of work)

POWER CLEAN/SQUAT CLEAN

Decrease Load

FRONT SQUAT

Decrease Load

Squat to a Target

We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).

The goal is to finish each element in 2:00 or under (i.e., 30/24 cals = under 2:00 / 30 Power Cleans = under 2:00).

If each movement is finished in under 2:00, this will be a ~17:00 workout. If not, we could be going for a lot longer. Therefore, we will cap the workout at 8 Rounds of 2:00 on / 1:00 off (or more simply put, 24:00). Scale to fit the work required within the 2-minute window or as close as possible.

30 reps of a moderately light barbell is challenging. Choose the load wisely.

CALS

This will hurt a little! in under 2:00 is not easy, especially for smaller athletes.

Scale the number of calories to ensure you are close to 2:00 and not completely exhausted. One minute of rest is not that long.

POWER CLEAN

Athletes should be able to perform 10-15 consecutive repetitions of the chosen load. These reps should look very pretty aka mechanically sound.

Singles are permitted but the loading should not be so heavy that an athlete has to perform singles from the beginning.

FRONT SQUAT

We are looking at 1 to 3 sets for the Front Squat.

The loading should make you want to rest around rep 15, but you may hang on for a few more reps.

We suggest athletes can perform at least 10 strong repetitions of the chosen load.

SQUAT CLEANS

We may go to singles for the Squat Clean, but still have the ability to perform sets of 5 across the 30 repetitions.

If

C: Metcon (No Measure)

COOL DOWN IF TIME PERMITS

GROUP STRETCH

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for Quality
:20-30s Ring Support (external rotation)

:20-30s Dead hang Hold from pull up bar

:20-30s Superman Hold

B: Metcon (Weight)

3 Rounds Build to a moderate weight
5 Kneeling Single DB Strict Presses (each side)

In today’s variation of the press we are using the 1/2 Kneeling technique, making this a much more complex movement adding in Core Strength as well. Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up. Hold a DB in your right hand in front of your shoulder with your palm facing you. Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward.

Slowly lower back to the starting position. That’s 1 rep. 5 reps each arm.

C: Metcon (Time)

27-21-15-9:

Chest to Bar Pull-ups

Push Jerks (R+135/95, Rx 115/75)

Run 400m

This workout has a beautiful combination of movements – pull, push, run. Lots of opportunity for a high heart rate too.

Another longer time domain – 16-22 minutes. Time Cap 22min

Scoring – total time to complete the workout.

CHEST-TO-BAR PULL UPS

72 reps total.

Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the rest period needs be short.

If you do not have at least 10 consecutive C2B Pull-Ups, decrease the repetitions to 21-15-9-6 or 15-12-9-6.

PUSH JERKS

72 reps total.

Similar to the C2B, athletes should be able to complete all rounds in ~3 sets.

Keep in mind that coming off the Pull-Ups, the load will feel heavier than it may if coming off a run.

RUN

Aim to complete the run in under 2:00.

Although not easy, consider the run as an active recovery for the work inside the gym (C2B & PJ)

D: Metcon (No Measure)

COOL DOWN IF TIME PERMITS

GROUP STRETCH

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.25.2021

Big JO’s WOD = 38

Time Cap 38min

BUY-IN 38 Burpees

21-18-15-12-9-6-3

DB floor Press (50/35, 40/25)

BB Bicep Curl (55/35)

DB Close Grip Press

CASH-OUT 38 BURPEES

CORE: Remaining Time

38 reps – My call

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Find 1RM)

this is REALLY REALLY important for the 6 week back sq cycle we will start after Murph

B: Metcon (Time)

5 Rounds
10 Single DB Front Rack Step Lunges (R+50/35, Rx 40/25)

25 Wallballs (R+20/14, Rx 16/12)

10 Single DB Front Rack Step Lunges

10 Single Arm Devil Presses

MODIFICATIONS

DB FRONT RACK STEP LUNGES

Decrease the load – even to bodyweight

Step Back Reverse Lunges

Injuries – DB Good Morning 20 reps OR Bike for :30

WALL BALL

Decrease the reps – 20/15

Decrease the load

Decrease the target (last resort, the height is the last thing to alter)

Injuries – sit to a target, only front squat (upper body issue), only push press to a target (lower body issue), single arm DB thruster.

SINGLE ARM DB DEVIL’S PRESS

Decrease the load

Decrease reps to 8 or 6

Modify the movement (injury or limitation) – No Push-Up at the bottom // Take out the Burpee, hang snatch // Finish the movement

HomeGrown AthletX - HGX-FIT

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A: Deadlift (5x5)

20-25min

75-85%

B: Metcon (No Measure)

Pump Session
Empty BB (Scale DB)

50 BB Bicep Curl

50 BB Strict Press

50 BB Bent Over Row

50 BB Skull Crusher

C: Metcon (No Measure)

Time Remaining

CORE

BB Rollout (Use 5 or 2.5#) plates

Forward

Side to Side

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time (with a Partner)

1000 meter Run (together)

50 Pull-Ups

100 KBS (R+53/35, Rx44/26)

150 Air Squats

800 meter Run (together)

30 Pull-Ups

60 KBS

90 Air Squats

600 meter Run (together)

20 Pull-Ups

40 KBS

60 Air Squats

400 meter Run (together)

*R+ Wear a Weight Vest (20/14)

*One person working at the time except for the run.

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
30 Overhead Squats (95/65)

30 Toes to Bar

30 Pistol Squats

800m Run

We have a longer grinder today!

20:00 of work – no less, no more.

We will aim to be somewhere between 8:00-9:00 rounds.

The challenge will be to complete 2 full rounds, then collect as many reps as you can until the 20:00 cap.

Scoring will be the number of rounds and repetitions completed in 20:00. The run will count as 1 rep.

OVERHEAD SQUAT

Typically a lighter load, but for 30 repetitions a round, it will feel a lot heavier.

Athletes, please pick a load that can be broken in 2-3 sets max. If you have to break into 4 sets, it’s likely too heavy for the volume today.

TOES-TO-BAR

The question is "how many repetitions can we complete in under :90?" We recommend that be the number to do for today. Perhaps be less concerned about how many sets, as some may choose to do very small sets, but manage to complete all 30 reps under :90.

PISTOL SQUATS

A simple movement on paper, but not easy to perform.

To do all 30 pistols today, an athlete must be able to complete all reps in under :90

800M RUN

We can shoot for 4:00 or under, but as today is an AMRAP, if your athletes are closer to the 4:30 mark, perhaps let them grind it out. This may require decreasing repetitions in other movements to keep the rounds moving.

B: Metcon (No Measure)

COOL-DOWN/AFTER PARTY
Body Banded Armor

1 Round:

30 Tricep Press Downs

30 Pull-Aparts

:30 Max Push-Ups (not banded)

20 Tricep Press Downs

20 Pull-Aparts

:20 Max Push-Ups

10 Tricep Press Downs

10 Pull-Aparts

:10 Max Push-Ups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

10 Rounds For Time
3 Power Clean and Jerks (R+135/95, Rx 115/75)

6 Ring Dips

9 Kettlebell Swings (R+53/35, Rx44/26)

A sneaky one! Lots of rounds, but quick rounds.

This is a 10:00-15:00 workout.

Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.

The challenge will be to hold sub 1:00 rounds for TEN rounds.

Yep, those Ring Dips are going to come back fast! It’s a very "Chief"-esq kind of workout. Sneaky little sucker!

The score for this workout is the time it takes to complete all 10 rounds.

POWER CLEAN

Moderate-light loading for 3 reps. Completed in ~:15

The load selection should allow for unbroken repetitions every round with quality movement.

RING DIPS

Welcome back old friend!

We recommend being judicious on how we approach the Ring Dip. Yes, it’s a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues for our athletes in later days. It is 60 Ring Dips total.

To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Suggest they scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20

If we are limited on rings per athlete, we can substitute for a deficit push-up or regular push-up. We are looking to recreate a deeper press.

KETTLEBELL SWINGS

American style swings – finish overhead

Light and completed in under :30 – no breaks for this movement.

B: Metcon (No Measure)

COOL-DOWN/AFTER PARTY

AFTER PARTY
Midline Stamina

3 Rounds [6 Minutes Total]:

30 Side Plank (Each Side)

30 Second Plank Shoulder Taps

30 Second Arch Hold

OR…Group Stretch.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.20.2021

Warmup: 5min and the clock starts with complex set 1

Front Squat Complex: (10min)

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%

Burnout: 4 SETS (DO NOT DROP BB) (10min)

20 BB Reverse Curls

20 BB S2OVHD

REST :30sec Between Sets