21Oct
HomeGrown AthletX - HGX-FIT
A: Front Squat (:03 pause for a double)
Build over 5 sets
2min rest between sets
B: Metcon (No Measure)
Front Rack Static Hold at 160% of 1RM
3 x :10sec
Conditioning:
100 Box Jumps (24/20")
Starting at 0:00
Every min = 3 burpees
20Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2:00 Cardio Choice
:30/:30 Foam Roll Lats
:30sec Foam Roll Upper Thoracic
2 Rounds
10 PVC Pipe Passovers
10/10 DB Single Arm Upright Rows
10/10 DB Single Arm DB Press
10/10 Wrist Rotations
20 Deep Lunge Mountain Climber
B: Warm-up (No Measure)
Snatch Primer
5:00 Quality Practice
2-3 Sets
3 High Hang Muscle Snatch+
3 Snatch Grip Push Press+
3 Overhead Squat+
3 Snatch balance +
3 Tall Sq Snatch
C: Hang Snatch (High Hang Sq Sn+Hang Sq Sn)
Every 2:00, 7 Sets
2+2, x 3 Sets @ 60%
2+1, x 2 Sets @ 65%
1+2, x 2 Sets @ 70%
*High Hang = Hip Crease
*Hang =Top of the Knee
*Focus today is speed under the barbell and pulling yourself into a quality catch position
*Record Set 7 at 70%
D: Metcon (Time)
5 Rounds
10 Deficit DB Push-Ups
5 Double DB Devils Press (R+50/35, Rx 40/25)
5 Hang Double DB Snatch
10 Double DB Thrusters
Goal: 7:00-10:00
Time Cap = 15min
*Focus is working through this DB complex quickly with as little rest between movements as possible. If we can, work on doing all 10 Push-Ups unbroken. Take a breath and move into smooth consistent reps for 4 devils presses. Short break and hit 1 devils press into 5 Dual DB Muscle Snatch right into 10 DB Thrusters. Then rest and get into next round. Choose a weight that allows for this rep scheme.
Note: Round 3-5 will be hard to maintain, but that is the goal.
R+ & Rx: as prescribed
SUB: 5 Rounds for Time
10 Elevated Push-Ups
5 Burpees
10 SA Alt DB Snatch
5/5 SA DB Thrusters
19Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Gymnastics
Banded Shoulder Prep
-10/10 Banded External Shoulder Rotations
-10/10 Banded Internal Shoulder Rotations
-10/10 Banded Single Arm Straight Arm Lat Pull-Down
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral Shoulder Raises
----
2 Rounds
10 Scapular Pull-Ups
10/10 Quadruped Thoracic Rotations
10 Bear Plank Shoulder Taps
:20sec Extended Reverse Plank
B: HS Walk Practice (10min)
-Wall Walk + Shoulder Taps
-Lateral Walk Along Wall
-Handstand Walk to the Wall
-Partner Supported Handstand Walk
-Kick Up + 2-3 Steps on Hands
C: Metcon (Time)
1000m Run
50ft Handstand Walk
25 Toe to Bar
25m Double DB Front Rack Walking Lunges (R+50/35, Rx 40/25) (12.5 down, 12.5 Back)
25 Toe to Bar
25m Double DB Front Rack Walking Lunges
25 Toe to Bar
50ft Handstand Walk
1000m Run
Time Cap = 30min
Goal: 20:00-25:00
*Focus on developing greater mid-line stamina. We spent a good amount of time on the handstand walk, so we are just putting in a couple segments here under fatigue to see how we do when our mid-line is challenged. The Run, Toe to Bar, and Dual DB Front Rack Lunges are taxing. And, to couple with handstand walks will demand our core to stay engaged while pressing through the floor. Again, during this cycle we are going to be focused on developing larger sets on our gymnastic movements. This will enable efficient and or short rests on smaller/quick sets.
R+: as prescribed
RX: 25ft Handstand Walk
SUB: 800/500m run or row
10 Wall Walks
25 Strict Knee Raises or 25 v-ups
19Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 10.19.2021
AMRAP 10
2-4-6-8….REPS
Bench Press (135/95)
DB Close Grip Bench Press (50/35)
***Keep adding 2 reps until the time cap of 10min***
REST 2MIN
AMRAP 10
2-4-6-8…REPS
DB Pull Overs
BB Pendlay Rows
***Keep adding 2 reps until the time cap of 10min***
REST 2MIN
AMRAP 10
***Using the J Hooks***
2-4-6-8…REPS
BB Rows (Pronate)
BB Supinated Rows
***Keep adding 2 reps until the time cap of 10min***
FINISH WITH 150 Vups or Knee-ups
18Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio Choice
8/8 DB Single leg RLDs
10 Alt Goblet Cossack Squats (5/5)
6 Scap Pull-Ups + 6 Kip Swings
10 Mountain Climber Lunges
B: Back Squat
Every 2:00, 6 Sets
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 80%
Set 6: 3 reps @ 80%
*Record Set 6
C: Metcon (4 Rounds for time)
Every 2:30, w/ :30est x 4 Sets
12 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
19/13 Row or Ski or 12/9 Cal Bike
12 Pull-Ups
Goal: 1:30-2:00/Round
*Focus today is more emphasis on pulling strength and engaging the posterior delt.
We are looking at unbroken sets on the sumo deadlift high pull and close to unbroken sets on the pull-ups, which are meant to be kipping. Work on your kip stay engaged for the duration of the workout.
R+, : as prescribed
Rx: 9 pull ups
SUB: 9 Strict banded pullups, 9 Toenail Pull-Ups or 9 ring rows
17Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 10.17.2021
BACK – 2 Rounds (moderate weight)
100m DB’s Farmers Carry
10 DB Alt Single Arm Row
10 BB Pendlay Rows
Immediately Into…..
LANDMINES – 3 Rounds (moderate weight)
12 RDL
12 Front Squat
12/side Reverse Lunge (same side steps back into a lunge – arm is straight)
12/side Offset DL (same leg extends back – arm is straight)
12/side Half Kneeling – Single Arm Shoulder Press
12/side Bent Over Single Arm Rows
12 T-Band Rows (Green Band)
12 Twisters
REST 2min