27May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for Quality
6 Tempo Ring Rows (3sec down, explode up)
50m Single Arm DB/KB Farmers Walk
12 Single DB/ KB Waiter Squats (6 each arm)
B: Metcon (Time)
5 Rounds
250m Run
50m Double Dumbbell Overhead Carry (R+50/35, Rx 40/25)
12 Reverse Step Single DB Alt Lunges (6 each side)
10-15 minute workout. 20min time cap.
Holding wt OH with a high heart rate is challenging.
We can approach this workout as a full throttle "let’s go!" or as practice.
Going "full throttle" is an obvious approach, but for "practice" we can spend a certain amount of time under tension going for distance.
Scoring – total time to complete the workout.
RUN
For 250m, we are looking at ~1:00 of work
Row or Ski 15/10 cals or bike 12/9 cals
DB OH CARRY
lock arms out over head
LUNGES
Hold DB by side
MODIFICATIONS
DB OH CARRY
Standing Alternating Strict Press (one arm is always straight as the other presses x 12 reps each side
LUNGES
box step up
27May
HomeGrown AthletX - HGX-FIT
A: Back Squat (Wave)
Time cap 20min
Wave#1, Reps 8/6/4
Set1: 8 reps at 65%
Set2: 6 reps at 70%
Set3: 4 reps at 75%
Wave#2, Reps 8/6/4
Set1: 8 reps at 70%
Set2: 6 reps at 75%
Set3: 4 reps at 80%
Wave#3, Reps 8/6/4
Set1: 8 reps at 75%
Set2: 6 reps at 80%
Set3: 4 reps at 85%
B: Metcon (No Measure)
Empty BB
3 Couplets all movements = 20reps
3 Rounds for each
#1. BB Reverse Curl + Shoulder to OVHD
#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)
#3. BB Bicep Curls + BB Tricep Skull Crushers
26May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
4 Rounds for Quality
6 x :10 Tempo Push-Ups (:5 Down, :5 Up)
(Elevate hands on an object and maintain plank to scale down the difficulty)
30 Second Hollow Hold
B: Metcon (Time)
2min ON/ 1min OFF (24 Time Cap)
40/32 Cal Row or Ski or 30/24 Cal Bike
30 Power Cleans (R+115/75, Rx 95/65)
40/32 Cal Row or Ski or 30/24 Cal Bike
30 Front Squats
40/32 Cal Row or Ski or 30/24 Cal Bike
30 Squat Cleans
Work in 2 Minutes On + 1 Minute Off
Athletes Pick Up Where They Left Off in the Chipper
Score is Completion Time, Including Rest Time
8 Round (24:00) Cap
MODIFICATIONS
CALS
Reduce Calories (Aiming for just over 2 minutes of work)
POWER CLEAN/SQUAT CLEAN
Decrease Load
FRONT SQUAT
Decrease Load
Squat to a Target
We will work through 2:00 on/work, 1:00 off/rest, until we finish the workout or reach 24:00 (cap).
The goal is to finish each element in 2:00 or under (i.e., 30/24 cals = under 2:00 / 30 Power Cleans = under 2:00).
If each movement is finished in under 2:00, this will be a ~17:00 workout. If not, we could be going for a lot longer. Therefore, we will cap the workout at 8 Rounds of 2:00 on / 1:00 off (or more simply put, 24:00). Scale to fit the work required within the 2-minute window or as close as possible.
30 reps of a moderately light barbell is challenging. Choose the load wisely.
CALS
This will hurt a little! in under 2:00 is not easy, especially for smaller athletes.
Scale the number of calories to ensure you are close to 2:00 and not completely exhausted. One minute of rest is not that long.
POWER CLEAN
Athletes should be able to perform 10-15 consecutive repetitions of the chosen load. These reps should look very pretty aka mechanically sound.
Singles are permitted but the loading should not be so heavy that an athlete has to perform singles from the beginning.
FRONT SQUAT
We are looking at 1 to 3 sets for the Front Squat.
The loading should make you want to rest around rep 15, but you may hang on for a few more reps.
We suggest athletes can perform at least 10 strong repetitions of the chosen load.
SQUAT CLEANS
We may go to singles for the Squat Clean, but still have the ability to perform sets of 5 across the 30 repetitions.
If
C: Metcon (No Measure)
COOL DOWN IF TIME PERMITS
GROUP STRETCH
25May
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for Quality
:20-30s Ring Support (external rotation)
:20-30s Dead hang Hold from pull up bar
:20-30s Superman Hold
B: Metcon (Weight)
3 Rounds Build to a moderate weight
5 Kneeling Single DB Strict Presses (each side)
In today’s variation of the press we are using the 1/2 Kneeling technique, making this a much more complex movement adding in Core Strength as well. Select an appropriate load and adopt a half-kneeling position on the floor. Your right knee should be down, and your left knee up. Hold a DB in your right hand in front of your shoulder with your palm facing you. Keeping your torso upright, press the weight straight above your shoulder as you rotate your palm and forearm outward.
Slowly lower back to the starting position. That’s 1 rep. 5 reps each arm.
C: Metcon (Time)
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (R+135/95, Rx 115/75)
Run 400m
MODIFICATIONS
CHEST-TO-BAR
Decrease reps
Banded Strict Chest-to-Bar Pull-ups & decrease reps
Chin Over Bar Pull-ups
Strict Pull-ups – decrease reps
Ring Rows
DB Bent-Over Rows
PUSH JERK
Decrease Load
Double Dumbbell Bench (injury)
RUN
Decrease Distance, practicing increased Intensity
This workout has a beautiful combination of movements – pull, push, run. Lots of opportunity for a high heart rate too.
Another longer time domain – 16-22 minutes. Time Cap 22min
Scoring – total time to complete the workout.
CHEST-TO-BAR PULL UPS
72 reps total.
Approach each round with the mindset that they could be completed in 3 sets (i.e., 27 = 9-9-9 or 12-9-6 and 21 = 7-7-7 or 10-6-5) . More than 3 sets is ok, but the rest period needs be short.
If you do not have at least 10 consecutive C2B Pull-Ups, decrease the repetitions to 21-15-9-6 or 15-12-9-6.
PUSH JERKS
72 reps total.
Similar to the C2B, athletes should be able to complete all rounds in ~3 sets.
Keep in mind that coming off the Pull-Ups, the load will feel heavier than it may if coming off a run.
RUN
Aim to complete the run in under 2:00.
Although not easy, consider the run as an active recovery for the work inside the gym (C2B & PJ)
D: Metcon (No Measure)
COOL DOWN IF TIME PERMITS
GROUP STRETCH
25May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 5.25.2021
Big JO’s WOD = 38
Time Cap 38min
BUY-IN 38 Burpees
21-18-15-12-9-6-3
DB floor Press (50/35, 40/25)
BB Bicep Curl (55/35)
DB Close Grip Press
CASH-OUT 38 BURPEES
CORE: Remaining Time
38 reps – My call
24May
HomeGrown AthletX - Functional Fitness
A: Back Squat (Find 1RM)
this is REALLY REALLY important for the 6 week back sq cycle we will start after Murph
B: Metcon (Time)
5 Rounds
10 Single DB Front Rack Step Lunges (R+50/35, Rx 40/25)
25 Wallballs (R+20/14, Rx 16/12)
10 Single DB Front Rack Step Lunges
10 Single Arm Devil Presses
Lost of legs on this one. They are going to feel woozy!!
18-22 minute workout. Time Cap 22min
Rounds will average between 3:00-4:00.
Scoring – total time to complete the workout.
SINGLE DB FRONT RACK STEP LUNGES
Step forward and alternate each step. The loading should feel annoying, but allow your athletes to move relatively quickly without having to rest. Time taken to complete 10 is under :30.
WALL BALLS
125 Wall Ball Shots broken into sets of 25’s. Sometimes, it helps to brief this to your athletes, as they can get caught up in a "it’s only 25 rep" mentality.
25 Wall Ball Shots will take ~1:00 unbroken.
As the rounds increase, the legs are going to feel it, so breaking twice, with a quick rest, is not a bad idea. Think 16/5/4 or 15/5/5. If this is a stronger movement for some of your athletes, encourage them to go unbroken for 3 out of the 5 rounds, and break once in the other rounds. This will be a good challenge for them.
SINGLE ARM DEVIL PRESS
A naturally slower movement by design. We essentially have a Burpee and ground to overhead, which takes time to complete even when moving fast.
Look to spend less than :90 for 10 reps. Try to keep the reps at 10 and decrease load.
MODIFICATIONS
DB FRONT RACK STEP LUNGES
Decrease the load – even to bodyweight
Step Back Reverse Lunges
Injuries – DB Good Morning 20 reps OR Bike for :30
WALL BALL
Decrease the reps – 20/15
Decrease the load
Decrease the target (last resort, the height is the last thing to alter)
Injuries – sit to a target, only front squat (upper body issue), only push press to a target (lower body issue), single arm DB thruster.
SINGLE ARM DB DEVIL’S PRESS
Decrease the load
Decrease reps to 8 or 6
Modify the movement (injury or limitation) – No Push-Up at the bottom // Take out the Burpee, hang snatch // Finish the movement