22Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds, For Quality (10:00 Cap)
100m jog
5 No Dip Muscle Clean and Press (Empty Barbell)
5 Squat Cleans
:20-:30 Handstand Hold (Wall Supported)
B: Metcon (Weight)
Hang Power Clean + Hang Squat Clean + Push Jerk + Split Jerk
For Load: Every 2:00, 6 Sets
Set 1: 1+1+1+1 @ 65%
Set 2: 1+1+1+1 @ 65%
Set 3: 1+1+1+1 @ 70%
Set 4: 1+1+1+1 @ 70%
Set 5: 1+1+1+1 @ 75%
Set 6: 1+1+1+1 @ 75%
*Pause 3sec overhead in split jerk
*Record Set 6
C: Metcon (5 Rounds for reps)
1:30 AMRAP, 1:00 Rest, 5 Sets
2 Rounds
6 Hang Power Clean (R+135/95, Rx 115/75)
5 Push Jerk
-Max Lateral Burpee Over Bar in remaining time
Goal: 8-12 Lateral Burpees over Bar, Unbroken complex each round, drop between rounds
*Focus is on barbell cycling and conditioning. We have 2 rounds of hang power cleans and push jerks followed by max burpees in the remaining time. Goal here is to have about 30sec of lateral burpees each round. This should leave time for 8-12 burpees. Each round should be unbroken from the hang power cleans to shoulder to overhead. Drop the bar then do next round and hit the burpees fast and furious before the 1:00 rest time
R+ & Rx: as prescribed
21Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets, for Quality
100m jog
8/8 BB Single Leg Romanian Deadlift
6 (Inchworm Push-Up + Squat to stand)
:30sec Weighted BB Dead-Bug (barbell)
10/10 Glute Bridge March
B: Deadlift (5x4)
Every 2:30, 5 Sets
Set 1: 4 reps
Set 2: 4 reps
Set 3: 4 reps
Set 4: 4 reps
Set 5: 4 reps
*Start @ 65-70% and work towards a heavy 4 for the day
*These reps are performed with a dead stop. Reset on each pull.
Do not go TNG.
Goal: ~80%
*Record set 5
C: Bar Muscle-Up Progressioin
Go over Box Bar Muscle-Up
Go Over Banded Bar Muscle-Up
Scaling mods for the workout
D: Metcon (AMRAP - Rounds and Reps)
10min
1-2-3-4-5-6-7...
Bar Muscle-Ups
30 Double Unders Each Set
Goal: 6-9 Rounds
*Focus is building efficiency with the Bar Muscle-Up. By starting low and having a ladder of increasing reps we are ensuring athletes have enough time to practice and build throughout the workout. We can utilize a lot of different drills and modifications today to have athletes work towards getting their first muscle-up or increasing their ability to do more in a shortened time period.
R+: as prescribed
Rx: 2 Strict Pull-Ups + 2 Strict Dips per 1 Bar Muscle-Up
SUB: Banded Bar Muscle-Ups or Box Bar Muscle-Ups
or Burpee Jumping Pull-Up
21Oct
HomeGrown AthletX - HGX-FIT
A: Front Squat (:03 pause for a double)
Build over 5 sets
2min rest between sets
B: Metcon (No Measure)
Front Rack Static Hold at 160% of 1RM
3 x :10sec
Conditioning:
100 Box Jumps (24/20")
Starting at 0:00
Every min = 3 burpees
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