16Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for Quality
1:00 Cardio Choice
20sec/20sec Half Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
6 Inchworm Push-Ups
B: Metcon (No Measure)
Freestanding HS Practice
3-5 Sets x :20-:30sec HS Hold
-20-:30sec Hollow Rock b/s
Completed within a 10:00 Window
Option #1: Freestanding
Option #2: Freestanding Practice Block Drill or Band Drill
Option #3: Wall Facing Handstand Hold
Option #4: Box Handstand Hold
*this would be a great day to work with a partner and go through these drills
C: Metcon (Time)
Partner
50 Synchro Burpee to Plate
100 Double Unders (Both complete 100 working at same time)
50 Synchro KBS (R+70/53, Rx 53/44)
100 Double Unders (Both complete 100 working at same time)
50 Synchro Strict Handstand Push-ups
Time Domain: 11:00-15:00
Time Cap: 20:00
We are focused today on learning how to really work with our partners. Keeping things synchro and really working the entire time here as we progress through this chipper.
We will be working in tandem throughout except for the double unders. However, you and your partner will complete the double unders at the same time and you both have to accumulate 100 before progressing onto the next movement.
Scaling for HS Holds is very simple. Find a strong progression that is challenging, yet doable for athletes and have them work there. For the workout today, we need to focus on maintaining quality positions on the KBS and Handstand Push-ups in order to keep the back healthy. Subbing Russian KBS and lightening the load is appropriate here and for strict handstand pushups with double abmats or going to dual db z press is the best scaling modification for the day.
R+& RX as prescribed
SUB: 200single unders
HSPU off box, DB Strict Press
15Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Complete For Quality
3 Rounds
10/10 Banded Clam Shells
10/10 Single Leg Hip Thrust off Bench or box
:20sec Hamstring Plank
----
3 Rounds
10/10 Single Leg Rotational Medball Toss
3-5 Banded Broad Jumps
10 Alternating Ice Skater Jumps
B: Front Squat (Pause)
Every 3:00, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 5 Reps @ 70%
Set 3: 5 Reps @ 70%
Set 4: 5 Reps @ 75%
Set 5: 4 Reps @ 80%
*Complete a :03 Pause on the first rep of each set
*Record Set 5
C: Metcon (Time)
3 Rounds
20 Toes to Bar
30 Wall Balls (R+20/14, Rx 16/12)
Goal: 6:00-9:00
Time Cap: 15:00
*Can anyone go unbroken!
The overall focus of today is maintaining that posture as your mid-line starts to fatigue. We hit that pause front squat to start off the day so expect a solid amount of fatigue in the core even before this one starts. We are looking at quick sets of 5+ Reps on Toe to Bar and big sets of 10+ Wall Balls. Manage your rest and keep chipping away!
R+ & Rx :as prescribed
SUB: Single leg T2B , Knee To Elbows, V-ups
14Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
250m Run
10 Scapular Pull-Ups
10 Supine Grip Ring Rows
7/7 KB Windmill
B: Metcon (AMRAP - Rounds and Reps)
30:00 AMRAP
1000/850m Row
8 Rope Climbs
6/6 Turkish Get-Up (R+53/35, Rx44/26)
400m Run
*SUB: Rope Climbs if you don't have enough
16/16 Single Arm Ring Rows
Goal: 2+ Rounds
*Goal here today is on steady movement, while really working on strength and stability through the mid-line. We are starting off here with a strong effort on the row, into a big set of Rope Climbs then a big set Turkish get-ups, which will definitely take some time, before ending each round on a 400m Run, where we will be working on maintaining breath and posture.
R+: as prescribed
Rx: 6 Rope Climbs
SUB: 600/500m Row
10/10 Single Arm Ring Rows or 8 Pull to Stands
4/4 Turkish Get-Up 35/16#
200m Run
14Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 10.14.2021
FRONT SQUATS:
1 Round, 2mins per station for MAX reps of the following;
Set1: 155/105# or 135/95#
2min rest
Set2: 185/125# or 155/105#
2min rest
Set3: 185/125# or 185/125#
2min rest
Set4: 225/155# or 205/145#
2min rest
Front Rack Static Hold at 150-165% of 1RM
3 x :10sec
Conditioning:
DB’s Box Step Up (24/20")
4 x 20
Rest 1min B/T sets
Core: Time Remaining
13Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 Barbell Good mornings
10 Behind the Neck Strict Press
10 Inchworm Push-Ups
10 Alternating Bird-Dogs
:20sec/:20sec Side Plank
B: Push Press (Strength Superset)
Every 1:30, 10 Sets (5 Sets of Each)
Alternating Movements
-Power Clean + 5 Push Press @ 70-75% of Push Press
-10/10 Back Rack Reverse Lunges *from the Rack
*use first 2 sets to get to working load for last 3 as true working sets
*Today we will be working on a strength superset. We will need two stations set up and this would be an ideal day to work with a partner. We want to challenge the loads on the back rack reverse lunges. So we will be going from the rack today. And we will be combining this with a push press from the floor. We say power clean + push press with the idea that we want athletes to set up well, hit a quality power clean and then get into a quality set-up position for our push press for 5 reps. We are looking at going for 5 reps challenging across. Our back rack lunges should start off conservative and build to the last 3 sets where we will work at a good quality weight across sets.
*Record Push Press at 70-75% and record lunges weight in notes
C: Metcon (Time)
18-15-12-9-6-3
Deadlift (R+ 225/155, Rx 165/125)
6-5-4-3-2-1
Wall Walk
Time Cap = 11:00
Goal: 7:00-10:00
*Focus today is to move fast on the deadlifts and smooth on the wall walks. We should be expecting athletes to choose a load that allows them to stay with 3 sets or less on each round. If they cannot do that with short rest periods between those sets then the load is inappropriate for what we are going for today.
R+/Rx: as prescribed
SUB: Deadlift @ 50% of 1RM
WW=inchworms
12Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Gymnastics Warm-up
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
-10 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: Warm-up (No Measure)
Workout Primer
9:00 EMOM
min 1: (2 Ring Swings + 1 Pull to Hip) x 2
min 2: 5 Hang Muscle Snatch + 5 Hang Power Snatch
min 3: 8 Hollow Rocks + 8 Arch Rocks
min 4: (2 Ring Swings + 1 Pull to Catch (no dip out)) x 2
min 5: 5 Muscle Snatch + 5 Power Snatch
min 6: 8 Hollow Rocks + 8 Arch Rocks
min 7: (2 Ring Swings + 1 High Catch Muscle-Up) x 2
min 8: 5 Power Snatch as Singles
min 9: 8 Hollow Rocks + 8 Arch Rocks
*Start empty barbell on snatch, then increase weight each set. Your 3rd set should be at starting weight or one warm-up set below starting weight. Focus on quick singles to get ready for the workout.
*For those not performing muscle-ups today, the sub for the ring swings and development into muscle-up would be to perform box muscle-up drill or banded ring muscle-up on lower rings or 5 Ring Row Muscle-Up Transitions.
C: Metcon (2 Rounds for reps)
6:00 AMRAP
1-2-3-4-5-6-7....
Ring Muscle-ups
Power Snatch (R+135/95, Rx 115/75)
Rest 5:00
6:00 AMRAP
1-2-3-4-5-6-7....
Ring Muscle-ups
Power Snatch (R+115/75, Rx 95/65)
R+ as prescribed
RX: MU=1-2-3-4-5-6-7….
Strict Pull-Ups +Strict Ring Dips
SUB: MU= Ring Rows + Push-Ups