Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2:00 Row

2 Rounds of

15 Banded Good mornings

8-10 Plate A-T-Y-W

10 Plate Prone Drag

----

2 Rounds

10 Glute Bridge SA Bench

6 Ring Face Pulls

20 alternating shoulder taps

B: Bench Press (Every 2:00 for 8:00)

Set 1: 3 reps @ 65-70%

Set 2: 3reps @ 65-70%

Set 3: 3 reps @ 65-70%

Set 4: 3 reps @ 70-75%

*Record Set 4

C: Metcon (AMRAP - Rounds and Reps)

15:00 AMRAP
23/18 Cal Row Ski or 23/13 Bike

10 Power Clean (R+155/105, Rx125/85)

5 Wall Walk

Goal: ~4 Rounds

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets for quality
100m Run

8/8 BB Single Leg Romanian

Deadlift

6 (Inchworm Push-Up + Squat)

10 BB Weighted Dead-Bug

10/10 Glute Bridge March

B: Metcon (No Measure)

Workout Primer
W/empty barbell

5 Hang Power Cleans

5 Front Squats

5 Push Press

3 Thrusters

----

w/working weight KB

10 Russian KBS

5 Burpees

----

Add weight to Barbell

3 Power Cleans

2 Hang Squat Cleans

3 Thrusters

----

w/working weight KB

5 American KBS

5 Bar Facing Burpees

----

1 Round

9 American KBS

7 Thrusters

C: Metcon (Time)

3 Rounds

18 KBS (R+53/35, Rx44/26)

15 Thrusters (R+95/65, Rx 75/55)

12 Bar Facing Burpees

Rest 5:00

1 Round

54 KBS

45 Thrusters

36 Bar Facing Burpees

Goal:

8:00-10:00/Set

Time Cap = 30:00

SUBS: For the KBS and Thruster we are most concerned with maintaining midline. So, the scale to allow for best overall movement would be to go to a light KB and russian

swings for KBS and for the Thrusters, subbing out the barbell and working into DB thrusters will allow for more free movement, limiting overextension in the spine

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (5x5 at 85%)

5 x 5 at 85%

**Between each set – 8 Heavy DB Pullovers**

B: Metcon (No Measure)

Conditioning:

5 Sets with a pair of DBs

12 Seated Arnold Press

12 Seated Hammer Curls

12 Close Grip Bench Press

12 Rear Delt Flies

20 AB BB Rollouts

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

12:00 for Quality
1:00 Row Ski or Bike

16 Glute Bridges

12 Alternating Box Step-Ups

8 Step-Down Box Jumps

4 Chin-Ups or 8 Supine Grip Ring Rows

B: Rope climb technique

-Sitting on Box, Find the Correct Foot Hold, Then Stand and Hold

-Then Standing, Hold High,

Then Lift Feet and Find J-Hook then stand on J-Hook

-Then Jump, Tuck Knees to Chest, find J-Hook then move hands to higher position on rope.

----

Advanced athletes: Work on jumping and grabbing higher on the first pull. Also work on descending faster with the fireman descent.

C: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP
2 Rope Climbs

20 Alt Step Fwd Double DB Lunges (R+50/35, Rx 40/25) (hold DB by sides)

15 Box Jump Overs (R+24/20, Rx20/16″)

27/19 Cal Row or Ski or 18/13 Cal Bike

Goal: 3-5 Rounds

SUBS: 4/4 Single Arm Supine Grip Ring Rows or 2

14 Alternating Step-Ups

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

SINGLE DUMBBELL ONLY:

4 Rds (4min each)

35 Single DB Sumo Deadlift High Pull

12 Hand Release Push-ups

Max reps…Single DB Wall Bicep Curls (heavier DB)

Rest 1min between rounds

Then…At the 25min

30 Single DB Front Squats

10 Burpee to target (high bar)

30 Single DB Hang Squat Cleans

10 Burpee to target

30 Single DB Squat Cleans

10 Burpee to target

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

5/5 BB Single Leg Romanian Deadlift

6 No-Dip Muscle Cleans

:30sec BB Weighted Dead-Bug

10 Bird-Dogs

------

3 Rounds

5 Kneeling Jump to Vertical Jump

3/3 Rotational Jump (90 degrees

10 Alternating Ice Skater Jumps (5/5) *stick landing

B: Warm-up (No Measure)

Barbell Primer
Take 7:00-10:00 to get athletes to working loads

4-5 Sets increasing loads

Clean Lift off

Pause sq Clean (pause sec at knee)

Sq Clean

C: Metcon (4 Rounds for reps)

4 Rounds
Partner 1: 400m Run

Partner 2: AMRAP

5 Squat Cleans

10 Pull-Ups

15 Wall Balls (R+20/14, Rx 16/12)

Clean Loads:

Set 1: (R+135/95, Rx 115/75)

Set 2: (R+155/105, Rx125/85)

Set 3: (R+185/125, Rx155/105)

...continue increasing by 10/5# until time is up

(AMRAP can go past 4 rounds)

SUB: Ring Rows or Jumping Pull-Ups for Pull-Ups

25min time cap