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
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