26Oct
HomeGrown AthletX - HGX-FIT
A: Bench Press (4x8 at 70+%)
B: Metcon (No Measure)
Conditioning
10-15-20-15-10
BB Upright Rows (45/35)
BB Bicep Curls
BB Tricep Ext (Behind the neck)
BB Reverse Curls
DB Bent Over Flies (25/15)
Supinated Pull-ups
**After each set – 150M Farmers Carry (50/35)**
25Oct
HomeGrown AthletX - Functional Fitness
A): Warm-up (No Measure)
2 Rounds
250m Run
8/8 BB Single leg RLDs
10 Alt Cossack Squats (5/5)
6 Scap Pull-Ups + 6 Kip
Swings
10 Mountain Climber Lunges
B) : Strength
EMOM 10:00
min 1: 5 Back Squat
min 2: 3 Front Squats
*Working @ 75-80% of FS
C) : Metcon (5 Rounds for reps)
5 Rounds for Max Reps
1:00 on/1:00 off
10 Front Squat (R+155/105, Rx125/85)
-Max Toe to Bar
Goal: 8-10 TTB/Round
SUB: TTB, K2E, hanging knee raises or V-ups
24Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 10.24.2021
5 Rounds
40 Plate Ground to Ovhd
30 Ovhd Alt Lunges with plate
20 Burpee to plate
Rest 2min between rounds
CORE: 10min EMOM
Abmat Situps
Hollow Rock
Vup/Knee-ups
Ankle Touches
Russian Twist w/plate
Bicycle Crunches
Flutter Kicks
Scissor Kicks
Side Plank (Right)
Side Plank (Left)
23Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups
B: Metcon (Time)
Row or Ski to 1000m w/Partner
*switch every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 rows to 200m. If partner 2 goes to 205m then both partners must complete 5 burpees. Continue until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*Record time: Fastest time is 4:01
C: Metcon (AMRAP - Rounds and Reps)
25:00 AMRAP
For Reps w/Partner
500m Farmers Carry (R+50/35, Rx 40/25)
----
AMRAP in Remaining Time
50 Synchro Air Squats
400m Run w/partner
30 Strict Pull-Ups *split workload
*Partners will walk together on farmers walk, but only one partner is carrying the DB's
*400m Run = 40 Reps
*400m Run =40/32 cal bike
Goal: 3+ Rounds of AMRAP
*Today is a fun partner workout with varying styles of work with your partner. Split the work on the farmers carry, then we move into synchro air squats, running together on the 400m run and split workload on the strict pull-ups. We assume most will finish the farmers carry in 5-6min. Grip will be a factor, but then we head into air squats and running before strict pull-ups. Goal is 3+ rounds.
R+: as prescribed
Rx: Banded Strict Pull-Ups
SUB: Toenail Spot Pull-Ups
22Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality (10:00 Cap)
100m jog
5 No Dip Muscle Clean and Press (Empty Barbell)
5 Squat Cleans
:20-:30 Handstand Hold (Wall Supported)
B: Metcon (Weight)
Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
For Load: Every 2:00, 6 Sets
Set 1: 1+1+1+1 @ 65%
Set 2: 1+1+1+1 @ 65%
Set 3: 1+1+1+1 @ 70%
Set 4: 1+1+1+1 @ 70%
Set 5: 1+1+1+1 @ 75%
Set 6: 1+1+1+1 @ 75%
*Pause 3sec overhead in split jerk
*Record Set 6
C: Metcon (5 Rounds for reps)
1:30 AMRAP, 1:00 Rest, 5 Sets
2 Rounds
6 Hang Power Clean (R+135/95, Rx 115/75)
5 Push Jerk
-Max Lateral Burpee Over Bar in remaining time
Goal: 8-12 Lateral Burpees over Bar, Unbroken complex each round, drop between rounds
*Focus is on barbell cycling and conditioning. We have 2 rounds of hang power cleans and push jerks followed by max burpees in the remaining time. Goal here is to have about 30sec of lateral burpees each round. This should leave time for 8-12 burpees. Each round should be unbroken from the hang power cleans to shoulder to overhead. Drop the bar then do next round and hit the burpees fast and furious before the 1:00 rest time
R+ & Rx: as prescribed
21Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, for Quality
100m jog
8/8 BB Single Leg Romanian Deadlift
6 (Inchworm Push-Up + Squat to stand)
:30sec Weighted BB Dead-Bug (barbell)
10/10 Glute Bridge March
B: Deadlift (5x4)
Every 2:30, 5 Sets
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 4 reps
*Start @ 65-70% and work towards a heavy 4 for the day
*These reps are performed with a dead stop. Reset on each pull.
Do not go TNG.
Goal: ~80%
*Record set 5
C: Bar Muscle-Up Progressioin
Go over Box Bar Muscle-Up
Go Over Banded Bar Muscle-Up
Scaling mods for the workout
D: Metcon (AMRAP - Rounds and Reps)
10min
1-2-3-4-5-6-7...
Bar Muscle-Ups
30 Double Unders Each Set
Goal: 6-9 Rounds
*Focus is building efficiency with the Bar Muscle-Up. By starting low and having a ladder of increasing reps we are ensuring athletes have enough time to practice and build throughout the workout. We can utilize a lot of different drills and modifications today to have athletes work towards getting their first muscle-up or increasing their ability to do more in a shortened time period.
R+: as prescribed
Rx: 2 Strict Pull-Ups + 2 Strict Dips per 1 Bar Muscle-Up
SUB: Banded Bar Muscle-Ups or Box Bar Muscle-Ups
or Burpee Jumping Pull-Up