HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

3 Rounds
400 Meter Run

24 wall ball GHD Sit-Ups w/ feet anchored

12 Clean and Jerks (R+135/95, Rx 115/75)

MODIFICATIONS/SCALING OPTIONS

400m Run (approximately 1:45-2:15)

Reduce Distance = 300m / 200m

Modify the Movement = 1000/800m Bike 500m Row (as a last resort)

wall ball GHD Sit-Up

Reduce Reps = 20, 15, 12 – be cautious and err on less reps as athletes are reintroduced to this potent movement

Reduce Range of Motion = Parallel or 1/4 Range (slight lean back)

Substitute the Movement = Overhead Medball Abmat Sit-Up (a fine choice)

Clean & Jerk

Reduce Load = 115/80; 95/65; 75/55; 65/45; 45/35

Modify the Movement = Hang Clean & Push Press or Jerk

B: Metcon (No Measure)

3 Rounds
10 Eccentric SL Barbell Hip Thrust off Bench (5 each leg)

15 Banded Hollow Body Pull-Downs (light band)

20 Banded Kneeling Hip Extensions (heavy band)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 5.11.2021

CHEST: DB

5 Sets

8 x DB Floor Press (Heavy)

10 x DB Close Floor Press

Max effort – Deficit Push-ups

30-40 Banded Tricep Extensions

SHOULDERS: USE BOX OR BENCH

5 x 8 Seated Military Press (Front rack position)

5 x 8 Seated Military Press (Behind the neck)

5 x 10 Seated DB Arnold Press

3 x 15 Seated Plate Rotation (Steering Wheel)

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

20 Power Snatches (R+95/65, Rx 75/55)

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!

Time Ranges: 8-12

15min Time Cap

Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.

No movement should exceed 3:00. If so, the athlete’s weight may be too heavy or burpee reps were not scaled appropriately.

Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.

Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.

Fast workout! (Even though it may not feel like it.

Reminder: Quality Movement is a non-negotiable!

This is a fast workout and should be scaled to achieve that effect – lung burner!

B: Metcon (No Measure)

4 Rounds
1:00 Weighted Plank

30sec Weighted Hollow Hold

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 5.9.2021

HAPPY MOTHER’S DAY !!!

Back: 35min Cap

6 x 10 Bent Over Row (normal grip)

6 x 10 Bent Over Row (wide grip)

6 x 10 Yates Supinated Rows (wide grip)

6 x 10 DB Bent Over Reverse Fly (Moderate-Heavy)

Immediately After….

50 Empty BB Good Mornings

EMOM 10 (Off the RIG)

Min1 – Max effort BB Row (pronate grip)

Min2 – Max effort BB Supine Row

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

3 Rounds :

100 Double-unders

70 Air Squats

30 Alt DB Snatches (R+50/35, Rx40/25)

20 Push-Ups

10 Pull-Ups

Cash-Out:

1000 m Run

*R+ Wear a weighted vest (20/14) throughout.

*CAP: 30 Min

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

3 Rounds
1000m Row or Ski

250m Farmers Carry (R+50/35, Rx 40/25)

50m Walking Lunge

MODIFICATIONS

FARMERS CARRY

Single Arm Farmers Carry (Dumbbell or Kettlebell)

1 Minute Side Plank (Each Side)

WALKING LUNGE

50 Step Back Lunges

B: Metcon (No Measure)

Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Upper Back

Forearms

Glutes

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
20 Hang Power Cleans (R+95/65, Rx 75/55)

20 Front Squats

20 Push Press

250 Run

We’re going light and long in this 20-minute workout

Use one barbell weight for all movements

This weight should be based on whatever movement is the most challenging for athletes

Within the workout, we’re looking to complete each barbell movement within 3 sets

We expect athletes to complete around 3+ to 5 rounds over the 20 minutes

B: Metcon (No Measure)

3 Rounds
10 Strict Toes To Bar

:20 Seconds Hanging L-Sit

30 AbMat Sit-ups

Rest As Needed Between Sets

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.6.2021

Back Squats:

10-8-6-4-2 (Heavy 2)

5 x 5 at 75-80% of Heavy 2

Remaining time: CORE

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

5 Rounds
12 Box Jump Overs (R+30/24,Rx24/20″)

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

6 Bar Muscle-ups

This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion

While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity

We expect this workout to take around 15-25 minutes to complete

POWER SNATCHES

This should be a moderate weight that can be completed in small sets or singles

BAR MUSCLE-UPS

Let choose a rep number or variation that can be complete in around 1 minute

Athletes who don’t have an interest in completing bar muscle-ups can work through one of these options:

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

Athletes who do have an interest, but don’t yet have the capacity for 6 reps can work through one of these options:

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups (Off Box)

BOX JUMP OVERS

Aim for a slightly higher box that you’re accustomed to

There is no need to stand to full extension on top of the box

We recommend stepping down or jumping down instead of the riskier rebounding option

MODIFICATIONS

POWER SNATCHES

18 Alternating Dumbbell Snatches (Heavier Weight)

BAR MUSCLE-UPS

Reduce Reps

Banded Bar Muscle-ups

Jumping Bar Muscle-ups

18 Pull-ups

12 Chest to Bar Pull-ups

6 Burpee Pull-ups

BOX JUMP OVERS

12 Bar-Facing Burpees

B: Metcon (No Measure)

Upper Body Pulling Stamina
5 Rounds Not For Time:

250m row or Ski

10 Strict Pull-Ups (no shame, use a band if needed)

HomeGrown AthletX - Functional Fitness

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A: Metcon (No Measure)

3 Rounds Not For Time
5 Strict Handstand Push-Ups

5 Strict Ring Dips

5 Push-Ups

work on techniques in each movement with a 10min time cap

B: Metcon (Time)

50 AbMat Sit-ups

250 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run

This simple, but effective workout includes just two movements: AbMat sit-ups and running

The low complexity means that we can focus on intensity over skill

As the core fatigue from the AbMat sit-ups would begin to accumulate, the distance on the run increases

This means that athletes will have more time for the midline to "recover", which allows them to effectively keep moving forward as the reps add up

We expect this workout to take around 20-30 minutes to complete

c: Metcon (No Measure)

Time remaining - Cool Down
10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Glutes

Hip Flexors