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
12Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 10.12.2021
30 Bench Press (135/90)
50 Pendlay Rows
70 Vups/Knee-ups
Straight Into…
2 Rounds
15 Bench Press (135/90)
25 Pendlay Rows
35 Vups/Knee-ups