27Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
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2 Rounds
8 (Inchworm Push-Up + Squat)
10 Glute Bridge
:15sec Dead-Hang + :15sec
Active Hang
B: Back Rack Lunge (For Load)
20 Alt Reverse Step Back Rack Lunge
4 Sets
*build in weight each round to
make it as heavy as possible
R: 1:00 b/s
*Record Heaviest Weight.
C: Metcon (3 Rounds for time)
Every 12:00 for3 Rounds 36:00
400m Run
25 Air Squat
20 Push-up
15 Chest to Bar Pull-ups
20 Push-up
25 Air squat
400m Run
Goal: 7:00-11:00/
Round, Cap: 11:00/Round
RX: Every 12:00 for 36:00
400m Run
20 Air Squat
15 Push-up
10 Pull-Ups
15 Push-up
20 Air squat
400m Run
SUB: Every 12:00 for 36:00
200m Run
20 Air Squat
15 Elevated Push-up
20 Ring Rows
15 Elevated Push-up
20 Air squat
200m Run
Today, is all about body weight conditioning - So hit it steady and hard. The goal is to have at least 1- 2min rest between rounds. We are looking for each movement to go relatively close to unbroken while at the same time maintaining quick and steady transitions.
26Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for Quality
(10min Cap)
10 90/90 Hip Flow
10 Up dog down dog
10 Supermans
10 Alt Samson Lunge
B: Warm-up (No Measure)
BB/Technique primer
2 sets
3 High Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Snatch balance
3 Tall Sq Snatch
C1: Hang Power Snatch (Every 90sec, 4 Sets )
Hang Power Snatch Every 90sec, 4 Sets
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80% *RECORD
% of Power Snatch
(top of the knee)
C2: Hang Snatch (Low Hang-Every 90sec, 4 Sets )
3 Reps @ 65%
3 Reps @ 70%
3 Reps @ 75%
2 Reps @ 80% *RECORD
(just below the knee cap)
D: Metcon (AMRAP - Rounds and Reps)
10:00 AMRAP
5 Strict handstand Push-Ups
10 American KBS (R+53/35, Rx44/26)
15 Box Jumps (R+24/20, Rx20/16″)
Goal: 4+ Rounds
SUBS: Box HSPU, DB Presses, Russian KBS, 15 Alternating Box Step-Ups
* a simple, challenging AMRAP of handstand push-ups, American KBS, and box jumps. Box jumps to day are to full extension at the hip and not like a box jump over, where we want to stay low. For handstand pushups we are thinking quick unbroken sets of 5 reps.
Points of Performance:
-Active overhead receiving position in the snatch.
-Hip Extension + Bar Close + Turnover
-Maintaining midline in both the handstand pushup and the KBS
26Oct
HomeGrown AthletX - HGX-FIT
A: Bench Press (4x8 at 70+%)
B: Metcon (No Measure)
Conditioning
10-15-20-15-10
BB Upright Rows (45/35)
BB Bicep Curls
BB Tricep Ext (Behind the neck)
BB Reverse Curls
DB Bent Over Flies (25/15)
Supinated Pull-ups
**After each set – 150M Farmers Carry (50/35)**
25Oct
HomeGrown AthletX - Functional Fitness
A): Warm-up (No Measure)
2 Rounds
250m Run
8/8 BB Single leg RLDs
10 Alt Cossack Squats (5/5)
6 Scap Pull-Ups + 6 Kip
Swings
10 Mountain Climber Lunges
B) : Strength
EMOM 10:00
min 1: 5 Back Squat
min 2: 3 Front Squats
*Working @ 75-80% of FS
C) : Metcon (5 Rounds for reps)
5 Rounds for Max Reps
1:00 on/1:00 off
10 Front Squat (R+155/105, Rx125/85)
-Max Toe to Bar
Goal: 8-10 TTB/Round
SUB: TTB, K2E, hanging knee raises or V-ups
24Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 10.24.2021
5 Rounds
40 Plate Ground to Ovhd
30 Ovhd Alt Lunges with plate
20 Burpee to plate
Rest 2min between rounds
CORE: 10min EMOM
Abmat Situps
Hollow Rock
Vup/Knee-ups
Ankle Touches
Russian Twist w/plate
Bicycle Crunches
Flutter Kicks
Scissor Kicks
Side Plank (Right)
Side Plank (Left)
23Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 Jumping Jacks
10 Deep Lunge Mountain Climbers
10 Alt Scorpions
10 Alt V-Ups
B: Metcon (Time)
Row or Ski to 1000m w/Partner
*switch every 100m, if partner rows to 97m then both partner must complete 3 burpees before switching and then partner 2 rows to 200m. If partner 2 goes to 205m then both partners must complete 5 burpees. Continue until 1000m is met. If you are over or under at 1000m you must complete burpees to finish workout.
*Record time: Fastest time is 4:01
C: Metcon (AMRAP - Rounds and Reps)
25:00 AMRAP
For Reps w/Partner
500m Farmers Carry (R+50/35, Rx 40/25)
----
AMRAP in Remaining Time
50 Synchro Air Squats
400m Run w/partner
30 Strict Pull-Ups *split workload
*Partners will walk together on farmers walk, but only one partner is carrying the DB's
*400m Run = 40 Reps
*400m Run =40/32 cal bike
Goal: 3+ Rounds of AMRAP
*Today is a fun partner workout with varying styles of work with your partner. Split the work on the farmers carry, then we move into synchro air squats, running together on the 400m run and split workload on the strict pull-ups. We assume most will finish the farmers carry in 5-6min. Grip will be a factor, but then we head into air squats and running before strict pull-ups. Goal is 3+ rounds.
R+: as prescribed
Rx: Banded Strict Pull-Ups
SUB: Toenail Spot Pull-Ups