HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400m Run

30 Double Unders

5 Power Snatches (R+135/95, Rx 115/75)

Rest 5:00

Three 5-min AMRAP’s with a "long" 5-min rest. Just enough recovery to bring the fire for the next AMRAP! We can push the threshold here.

As we tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.

After the row, we are looking at ~3:00 of Double-Under/Snatch work

Each round of the DU/PS round is designed to take about ~1:00. Have your athletes consider this when selecting the load. The loading descends from moderate to very light.

B: Metcon (No Measure)

4 Rounds

10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Hold DB against chest

C: Metcon (No Measure)

IF TIME COOL-DOWN

GROUP STRETCH

There may not be a lot of time at the end of today’s workout for any additional work, so we suggest

Target areas: Lower Back & Shoulders – Hold Child’s Pose for 2:00)

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A: Push Press

15 min. to Build to a HEAVY 5 rep Push Press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
8 Lateral Burpee Over Dumbbell

10 Dumbbell Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

12 Single-Arm Dumbbell Clean & Jerk (50/35#)

Let’s take the first half of class to build to a heavy 5 rep Push Press (approx. 15 min.)

The second half will be our workout. Faster rounds than yesterday, but with simpler movements.

Rounds will average ~2:00

We are looking for athletes to aim for 5-7 rounds

Three relatively simple movements, but challenging when combined.

The Lateral Burpee Over DB and DB Box Step-Over are quite similar in terms of hip function. This constant flexion of the hip will create havoc on the spine. This is a hot spot to watch for.

LATERAL BURPEE OVER THE DUMBBELL

Two-feet leave the ground at the same time.

DUMBBELL BOX STEP-OVER

Performed with one dumbbell supported in any appropriate style (i.e., by the side; on the shoulder; in the front rack with both hands, etc.)

Although only 10 reps, with the fast turnover it will get grippy quick. Consider having your athletes take deliberate :5 breaks.

SINGLE-ARM CLEAN & JERK

One dumbbell – ground to shoulder to overhead

Perform 6 reps on the right side and 6 reps on the left side. Athletes can manage the reps however they like, as long as 6 are performed on each side every round.

Coming off the DB Box Step-Over, grip may become a factor. Consider having your athletes use a hook grip and/or flash open the fingers (loosen the grip slightly), as the DB is being lowered from the shoulder to the ground.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 5.18.2021

Cap = 40min

50 Bench Press (155/105)

50 Back Squat (165/125)

50 Deadlift (185/135)

***Group 1 starts with BP/BSQ/DL

***Group 2 starts with BSQ/DL/BP

HomeGrown AthletX - Functional Fitness

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A: Front Squat (Tempo)

On the 2:00 x 5 Sets:

3 Tempo Front Squats

3 Seconds Down + 3 Seconds Hold

Start at 60% and Build to Moderate wt.

B: Metcon (Time)

5 Rounds
15 Chest-to-Bar Pull Ups

17/13 Cal Row or Ski or 12/9 Cal Bike

9 Thrusters (R+115/75, Rx 95/65)

MODIFICATIONS/SCALING OPTIONS

PULL-UPS

15-10 Chest-to-Bar Pull Ups

15-10 chin to bar pull ups

15 Banded Strict Pull-Up

15 Jumping Pull Ups

15 Ring Rows

We are looking at a 12-18 minute workout. with a 20min time cap.

Rounds will average between 2:00-3:00.

Scoring – total time to complete the workout.

CHEST-TO-BAR PULL UPS

Pick a number that can be performed in 3 sets and under 1:00

To do all 15 reps of this workout, we recommend that your athletes should be able to do 10 consecutive C2B pull-ups.

CALS

The time spent on the cals should fall between :30-1:00

THRUSTER

Heavy enough to make your athletes just not want to, but they can.

Athletes can pick a load that would push 1-3 sets across all rounds

THRUSTERS (<:30)
Decrease load

Dumbbells / 1 Dumbbell

Front Squat

Push Press

Injured: Seated Strict Press

C: Metcon (No Measure)

Cool Down
GROUP STRETCH

1:00 Child’s Pose + Groin Stretch

:30 Figure 4 (each side)

:30 Eagle Arms (each side)

1:00 Couch Stretch (each side)

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A: Metcon (No Measure)

HGX FIT – 5.16.2021

3 x 5 Deadlift – Pausing at the knee (Strength) – 70-80% of 1RM

Back Squat Complex

6 Sets Every 2:30min

1 Tempo Pausing Back Squat (5sec negative + 3sec at the bottom)

1 Pausing Back Squat (3sec at the bottom)

2 Back Squats

Percentage based on 1RM Back Squat

Set 1: 55%

Set 2: 60%

Set 3: 65%

Set 4, 5 and 6: 70-75%

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A.: Metcon (Time)

For Time

25 Overhead Squats (R+95/65, Rx75/55)

25 Toes to bar

500 m Run

15 Overhead Squats R+115/75, Rx95/65)

15 Toes to bar

500 m Run

10 Overhead Squats R+125/85, Rx115/75)

10 Toes to bar

500 m Run

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A: Metcon (Time)

2000 Meter Row or Ski

10 Rounds of "The Chief" (R+155/105, Rx125/85)

MODIFICATIONS/SCALING OPTIONS

We are striving for an 18:00-24:00 finish! The goal is to move fast and move well for a longer time domain. For this to happen, we must modify areas of the workout that could create poor movement and lengthily overall times.

Remember…just because you ‘can’, doesn’t always mean they ‘should’.

Row or ski 2000m = 7:00-9:00 (for both genders)

Reduce Distance: 1750m / 1500m / 1250m / 1000m

Have conversations with your athletes during the Warm-Up. To Row 2000m, splits must be at a 2:20 (avg) or below. If they are above, the Row will take too long for todays intention.

Alternative Options: Run 1-mile

10 Rounds of "The Chief" = 10:00-15:00

Overall Volume = 30 Power Cleans / 60 Push-Ups / 90 Air Squats

Aim to modify intensity (loads/reps) to hold :45-1:00 rounds on average across the 10 rounds.

If 1 round takes over 1:00 from the very start, our athletes have either gone too heavy, chosen too many reps, or a combination of both. Pay attention to this in the earlier rounds. You will likely have to scale mid-workout if this happens.

Last note, but an important one – if you have athletes that will be closer to the 9:00 mark for the 2000m, consider reducing "The Chief" rounds to 7 or 8. We

B: Metcon (No Measure)

Midline Accessory
3 Rounds

15 Arch Rocks

20sec Arch Hold

15 Hollow Rocks

20s Hollow Hold

30 Russian Twists

R: 60sec

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A: Push Press

#1: 7 reps @ 60%

#2: 7 reps @ 65%

#3: 5 reps @ 70%

#4: 5 reps @ 75%

#5: 5 reps @ 75%

#6: 5 reps @ 75%

On a 2:00 clock

B: Metcon (Time)

2 Rounds
10 Bar Muscle-Ups

20 Bar-Facing Burpees

30 Deadlifts (R+ 225/155, Rx 165/125)

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

Foam Roller Party

Lower Back

Hamstrings

Calves

IT Band

Quads

Lats (Ouch!)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.13.2021

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

Deadlift (185/135, 155/105)

Back Squats (165/125, 135/95)

HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds
9 Box Jump Overs (R+24/20, Rx20/16″)

12 Double DB Front Squats (R+50/35, Rx 40/25)

15/12 Calorie Row or Ski or 11/8 Cal bike

We have some max-ish effort interval training today! We are looking for folks to put their pedal to metal in every round.

The overall "working out" time is between 8:00-12:00 depending on how fast each interval is completed.

We want our athletes to aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.

This workout is scored by time it takes to complete each round.

Movement Standards

Box Jump Over: Athlete takes off with two feet, lands on the box with both feet, jumps or steps off the box onto the other side. The athlete does not have to reach full leg extension on the box.

Double Dumbbell Front Squat: With the dumbbells in the rack position and standing with full hip and knee extension, the athlete squats down until the crease of the hip passes below the knee cap (below parallel), and stands to full extension of the hips and knees.

MODIFICATIONS/SCALING OPTIONS

Box Jump Over (aiming for under :30)

Reduce the height or reps

Step-Over (great for nervous and/or injured athletes)

DB Front Squat (aiming for under :30)

Reduce load, reduce reps

Modify the movement: – Use one DB or hold Medball on front of body / Lunges in place for 18 reps

(squatting to a target is always helpful)

Cals (aim for less than 1:00)

Reduce the number of cals