18Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1:00 Cardio Choice
8/8 DB Single leg RLDs
10 Alt Goblet Cossack Squats (5/5)
6 Scap Pull-Ups + 6 Kip Swings
10 Mountain Climber Lunges
B: Back Squat
Every 2:00, 6 Sets
Set 1: 3 reps @ 75%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 80%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 80%
Set 6: 3 reps @ 80%
*Record Set 6
C: Metcon (4 Rounds for time)
Every 2:30, w/ :30est x 4 Sets
12 Sumo Deadlift High Pull (R+75/55, Rx 65/45)
19/13 Row or Ski or 12/9 Cal Bike
12 Pull-Ups
Goal: 1:30-2:00/Round
*Focus today is more emphasis on pulling strength and engaging the posterior delt.
We are looking at unbroken sets on the sumo deadlift high pull and close to unbroken sets on the pull-ups, which are meant to be kipping. Work on your kip stay engaged for the duration of the workout.
R+, : as prescribed
Rx: 9 pull ups
SUB: 9 Strict banded pullups, 9 Toenail Pull-Ups or 9 ring rows
17Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 10.17.2021
BACK – 2 Rounds (moderate weight)
100m DB’s Farmers Carry
10 DB Alt Single Arm Row
10 BB Pendlay Rows
Immediately Into…..
LANDMINES – 3 Rounds (moderate weight)
12 RDL
12 Front Squat
12/side Reverse Lunge (same side steps back into a lunge – arm is straight)
12/side Offset DL (same leg extends back – arm is straight)
12/side Half Kneeling – Single Arm Shoulder Press
12/side Bent Over Single Arm Rows
12 T-Band Rows (Green Band)
12 Twisters
REST 2min
16Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for Quality
1:00 Cardio Choice
20sec/20sec Half Kneeling SA OH Hold
10 Scapular Push-Ups
10 Bent Over Reverse Flys
6 Inchworm Push-Ups
B: Metcon (No Measure)
Freestanding HS Practice
3-5 Sets x :20-:30sec HS Hold
-20-:30sec Hollow Rock b/s
Completed within a 10:00 Window
Option #1: Freestanding
Option #2: Freestanding Practice Block Drill or Band Drill
Option #3: Wall Facing Handstand Hold
Option #4: Box Handstand Hold
*this would be a great day to work with a partner and go through these drills
C: Metcon (Time)
Partner
50 Synchro Burpee to Plate
100 Double Unders (Both complete 100 working at same time)
50 Synchro KBS (R+70/53, Rx 53/44)
100 Double Unders (Both complete 100 working at same time)
50 Synchro Strict Handstand Push-ups
Time Domain: 11:00-15:00
Time Cap: 20:00
We are focused today on learning how to really work with our partners. Keeping things synchro and really working the entire time here as we progress through this chipper.
We will be working in tandem throughout except for the double unders. However, you and your partner will complete the double unders at the same time and you both have to accumulate 100 before progressing onto the next movement.
Scaling for HS Holds is very simple. Find a strong progression that is challenging, yet doable for athletes and have them work there. For the workout today, we need to focus on maintaining quality positions on the KBS and Handstand Push-ups in order to keep the back healthy. Subbing Russian KBS and lightening the load is appropriate here and for strict handstand pushups with double abmats or going to dual db z press is the best scaling modification for the day.
R+& RX as prescribed
SUB: 200single unders
HSPU off box, DB Strict Press
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