Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Deadlift (5x5)

20-25min

75-85%

B: Metcon (No Measure)

Pump Session
Empty BB (Scale DB)

50 BB Bicep Curl

50 BB Strict Press

50 BB Bent Over Row

50 BB Skull Crusher

C: Metcon (No Measure)

Time Remaining

CORE

BB Rollout (Use 5 or 2.5#) plates

Forward

Side to Side

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time (with a Partner)

1000 meter Run (together)

50 Pull-Ups

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

150 Air Squats

800 meter Run (together)

30 Pull-Ups

60 KBS

90 Air Squats

600 meter Run (together)

20 Pull-Ups

40 KBS

60 Air Squats

400 meter Run (together)

*R+ Wear a Weight Vest (20/14)

*One person working at the time except for the run.

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
30 Overhead Squats (95/65)

30 Toes to Bar

30 Pistol Squats

800m Run

We have a longer grinder today!

20:00 of work – no less, no more.

We will aim to be somewhere between 8:00-9:00 rounds.

The challenge will be to complete 2 full rounds, then collect as many reps as you can until the 20:00 cap.

Scoring will be the number of rounds and repetitions completed in 20:00. The run will count as 1 rep.

OVERHEAD SQUAT

Typically a lighter load, but for 30 repetitions a round, it will feel a lot heavier.

Athletes, please pick a load that can be broken in 2-3 sets max. If you have to break into 4 sets, it’s likely too heavy for the volume today.

TOES-TO-BAR

The question is "how many repetitions can we complete in under :90?" We recommend that be the number to do for today. Perhaps be less concerned about how many sets, as some may choose to do very small sets, but manage to complete all 30 reps under :90.

PISTOL SQUATS

A simple movement on paper, but not easy to perform.

To do all 30 pistols today, an athlete must be able to complete all reps in under :90

800M RUN

We can shoot for 4:00 or under, but as today is an AMRAP, if your athletes are closer to the 4:30 mark, perhaps let them grind it out. This may require decreasing repetitions in other movements to keep the rounds moving.

B: Metcon (No Measure)

COOL-DOWN/AFTER PARTY
Body Banded Armor

1 Round:

30 Tricep Press Downs

30 Pull-Aparts

:30 Max Push-Ups (not banded)

20 Tricep Press Downs

20 Pull-Aparts

:20 Max Push-Ups

10 Tricep Press Downs

10 Pull-Aparts

:10 Max Push-Ups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

10 Rounds For Time
3 Power Clean and Jerks (R+135/95, Rx 115/75)

6 Ring Dips

9 Kettlebell Swings (R+53/35, Rx44/26)

A sneaky one! Lots of rounds, but quick rounds.

This is a 10:00-15:00 workout.

Each round is designed to be completed in ~:1:00 and NOT exceed :90 when fatigued.

The challenge will be to hold sub 1:00 rounds for TEN rounds.

Yep, those Ring Dips are going to come back fast! It’s a very "Chief"-esq kind of workout. Sneaky little sucker!

The score for this workout is the time it takes to complete all 10 rounds.

POWER CLEAN

Moderate-light loading for 3 reps. Completed in ~:15

The load selection should allow for unbroken repetitions every round with quality movement.

RING DIPS

Welcome back old friend!

We recommend being judicious on how we approach the Ring Dip. Yes, it’s a low number per round (only 6), but coupled with unfamiliarity and speed, they could create some issues for our athletes in later days. It is 60 Ring Dips total.

To do 6 repetitions every round, an athlete should have a strong set of 10 strict rings dips. If not, they may get caught spending too much time here. Suggest they scale to a number that can be performed unbroken for the majority of the 10 rounds, but if they do break it up they can still complete all reps in ~:20

If we are limited on rings per athlete, we can substitute for a deficit push-up or regular push-up. We are looking to recreate a deeper press.

KETTLEBELL SWINGS

American style swings – finish overhead

Light and completed in under :30 – no breaks for this movement.

B: Metcon (No Measure)

COOL-DOWN/AFTER PARTY

AFTER PARTY
Midline Stamina

3 Rounds [6 Minutes Total]:

30 Side Plank (Each Side)

30 Second Plank Shoulder Taps

30 Second Arch Hold

OR…Group Stretch.

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.20.2021

Warmup: 5min and the clock starts with complex set 1

Front Squat Complex: (10min)

5 Sets Every 2min

1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)

1 Pausing Front Squat (3sec at the bottom)

2 Front Squats

Percentage based on 1RM Front Squat

Set 1: 55%

Set 2: 60%

Set 3: 65%

Set 4 and 5: 70-75%

Burnout: 4 SETS (DO NOT DROP BB) (10min)

20 BB Reverse Curls

20 BB S2OVHD

REST :30sec Between Sets

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400m Run

30 Double Unders

5 Power Snatches (R+135/95, Rx 115/75)

Rest 5:00

Three 5-min AMRAP’s with a "long" 5-min rest. Just enough recovery to bring the fire for the next AMRAP! We can push the threshold here.

As we tackle each AMRAP, the load decreases and the repetitions go up. It will get very grippy.

After the row, we are looking at ~3:00 of Double-Under/Snatch work

Each round of the DU/PS round is designed to take about ~1:00. Have your athletes consider this when selecting the load. The loading descends from moderate to very light.

B: Metcon (No Measure)

4 Rounds

10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Hold DB against chest

C: Metcon (No Measure)

IF TIME COOL-DOWN

GROUP STRETCH

There may not be a lot of time at the end of today’s workout for any additional work, so we suggest

Target areas: Lower Back & Shoulders – Hold Child’s Pose for 2:00)