30Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds of
8-10 Plate A-T-Y-W
10 Plate Prone Drag
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2 Rounds
10 Glute Bridge
10 band Face Pulls
10 alternating plank shoulder taps
B: Metcon (Time)
In Teams of 3
90 Bench Press (R+175/115, Rx135/95)
60 Abmat Sit-Ups
30 Wall Walks
60 Abmat Sit-Ups
30 Rope Climbs
60 Abmat Sit-Ups
Goal: 25:00-30:00
Time Cap = 35min
SUB: We can sub the bench to db bench for anyone with shoulder impingement issues that has a problem with the barbell. We can also sub floor press to limit the range of motion or go to elevated ring pushups. For the wall walks, have athletes utilize a box and walk feet to the box. For rope climbs, pull to stands or supine grip ring rows would be the best alternative today.
Today, we are hitting a fun team workout, where we will always have one partner working, one holding a "Pumpkin" and the other partner resting. The idea here is that we work into a workout with more rest than work so that each set is done fast an efficiently. We should expect that the bench press move in the range of 5-10 reps at a time. We should hit sets of 20 on the abmat sit-ups. When we hit the wall walks today we can either go with 1-1-1 rotating until each partner has done 10 or we can have athletes hit it as quick short sets of 2-4 reps at at time until completion. For the rope climbs this will be quick and efficient with athletes doing a little round robin just cycling in one after the other. Because of the amount of stations today we can have teams start on different stations to work through the workout without having many bottlenecks today.
29Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality (10:00 Cap)
1:00 Row Ski or Bike
6 Front Rack Squat (empty bar)
6 Push Press
5 High Box Jumps + 5 Box Jump All
the Way Overs
:20-:30 Handstand Hold (Wall
Supported)
B: Warm-up (No Measure)
WOD Primer
3 Round
7 Thrusters
5/4 Cal Row ski or bike
3 BBJO’s
R: 1:30 b/s
On the 3rd round build to a weight that is over our working weight.
C: Metcon (Time)
4 Rounds for Time
21 Thrusters (R+95/65, Rx 75/55)
15/12 Cal Row or Ski 11/8 Cal Bike
9 Burpee Box Jump Overs (R+30/24,Rx24/20″)
Goal: 12-1800
Time Cap = 20min
The key to this workout will be understanding what type of sets you are going to hit on the thrusters, managing your pace on the row and staying steady during the burpee box jump overs. By going a little heavy in the workout primer we can go into the workout with the weight feeling a bit lighter. Moving these sub maximal loads should feel snappy and fast.
Points of Performance:
-Maintaining Midline in and out of the squat and into the press overhead.
-Line of action of the barbell. i.e. bar path and finish position overhead (We want the bar to finish with biceps covering ears.)
28Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, for Quality
50 jumping jacks
8/8 BB Single Leg Romanian
Deadlift
6 High hang Muscle Cleans
:30sec Weighted Dead-Bug
(barbell)
------
3 Rounds
5 Kneeling Jump to Vertical
Jump
3/3 Rotational Jump
10 Alternating Ice Skater Jumps
B: Metcon (Weight)
10:00 EMOM
Barbell Conditioning
6 Deadlift
4 Hang Power Cleans
Load: Choice
Score: Load Across
Goal: ~50% of Power
Clean
C: Metcon (5 Rounds for calories)
5 Rounds for Max Cals
:30sec Bike
2:00 Rest
Goal: bike 20-15 Cals/Men, 15-10
Cals/Women
28Oct
HomeGrown AthletX - HGX-FIT
A: Front Squat (:03Sec pause)
5% increase from last week
Build over 5 sets
2min rest between sets
B: Metcon (No Measure)
4 Rounds
30 BB Good Mornings (Add weight)
20 BB Curtsy Lunge
10 BB Box Step Ups
Then…
4 Rounds
10 Alt Single Leg Toes To Bar
10 Toes To Bar
10 Vups
27Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
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2 Rounds
8 (Inchworm Push-Up + Squat)
10 Glute Bridge
:15sec Dead-Hang + :15sec
Active Hang
B: Back Rack Lunge (For Load)
20 Alt Reverse Step Back Rack Lunge
4 Sets
*build in weight each round to
make it as heavy as possible
R: 1:00 b/s
*Record Heaviest Weight.
C: Metcon (3 Rounds for time)
Every 12:00 for3 Rounds 36:00
400m Run
25 Air Squat
20 Push-up
15 Chest to Bar Pull-ups
20 Push-up
25 Air squat
400m Run
Goal: 7:00-11:00/
Round, Cap: 11:00/Round
RX: Every 12:00 for 36:00
400m Run
20 Air Squat
15 Push-up
10 Pull-Ups
15 Push-up
20 Air squat
400m Run
SUB: Every 12:00 for 36:00
200m Run
20 Air Squat
15 Elevated Push-up
20 Ring Rows
15 Elevated Push-up
20 Air squat
200m Run
Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.
26Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for Quality
(10min Cap)
10 90/90 Hip Flow
10 Up dog down dog
10 Supermans
10 Alt Samson Lunge
B: Warm-up (No Measure)
BB/Technique primer
2 sets
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Snatch balance
3 Tall Sq Snatch
C1: Hang Power Snatch (Every 90sec, 4 Sets )
Hang Power Snatch Every 90sec, 4 Sets
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80% *RECORD
% of Power Snatch
(top of the knee)
C2: Hang Snatch (Low Hang-Every 90sec, 4 Sets )
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80% *RECORD
(just below the knee cap)
D: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
5 Strict handstand Push-Ups
10 American KBS (R+53/35, Rx44/26)
15 Box Jumps (R+24/20, Rx20/16″)
Goal: 4+ Rounds
SUBS: Box HSPU, DB Presses, Russian KBS, 15 Alternating Box Step-Ups
* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.
Points of Performance:
-Active overhead receiving position in the snatch.
-Hip Extension + Bar Close + Turnover
-Maintaining midline in both the handstand pushup and the KBS