13Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 Barbell Good mornings
10 Behind the Neck Strict Press
10 Inchworm Push-Ups
10 Alternating Bird-Dogs
:20sec/:20sec Side Plank
B: Push Press (Strength Superset)
Every 1:30, 10 Sets (5 Sets of Each)
Alternating Movements
-Power Clean + 5 Push Press @ 70-75% of Push Press
-10/10 Back Rack Reverse Lunges *from the Rack
*use first 2 sets to get to working load for last 3 as true working sets
*Today we will be working on a strength superset. We will need two stations set up and this would be an ideal day to work with a partner. We want to challenge the loads on the back rack reverse lunges. So we will be going from the rack today. And we will be combining this with a push press from the floor. We say power clean + push press with the idea that we want athletes to set up well, hit a quality power clean and then get into a quality set-up position for our push press for 5 reps. We are looking at going for 5 reps challenging across. Our back rack lunges should start off conservative and build to the last 3 sets where we will work at a good quality weight across sets.
*Record Push Press at 70-75% and record lunges weight in notes
C: Metcon (Time)
18-15-12-9-6-3
Deadlift (R+ 225/155, Rx 165/125)
6-5-4-3-2-1
Wall Walk
Time Cap = 11:00
Goal: 7:00-10:00
*Focus today is to move fast on the deadlifts and smooth on the wall walks. We should be expecting athletes to choose a load that allows them to stay with 3 sets or less on each round. If they cannot do that with short rest periods between those sets then the load is inappropriate for what we are going for today.
R+/Rx: as prescribed
SUB: Deadlift @ 50% of 1RM
WW=inchworms
12Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Gymnastics Warm-up
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
-10 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: Warm-up (No Measure)
Workout Primer
9:00 EMOM
min 1: (2 Ring Swings + 1 Pull to Hip) x 2
min 2: 5 Hang Muscle Snatch + 5 Hang Power Snatch
min 3: 8 Hollow Rocks + 8 Arch Rocks
min 4: (2 Ring Swings + 1 Pull to Catch (no dip out)) x 2
min 5: 5 Muscle Snatch + 5 Power Snatch
min 6: 8 Hollow Rocks + 8 Arch Rocks
min 7: (2 Ring Swings + 1 High Catch Muscle-Up) x 2
min 8: 5 Power Snatch as Singles
min 9: 8 Hollow Rocks + 8 Arch Rocks
*Start empty barbell on snatch, then increase weight each set. Your 3rd set should be at starting weight or one warm-up set below starting weight. Focus on quick singles to get ready for the workout.
*For those not performing muscle-ups today, the sub for the ring swings and development into muscle-up would be to perform box muscle-up drill or banded ring muscle-up on lower rings or 5 Ring Row Muscle-Up Transitions.
C: Metcon (2 Rounds for reps)
6:00 AMRAP
1-2-3-4-5-6-7....
Ring Muscle-ups
Power Snatch (R+135/95, Rx 115/75)
Rest 5:00
6:00 AMRAP
1-2-3-4-5-6-7....
Ring Muscle-ups
Power Snatch (R+115/75, Rx 95/65)
R+ as prescribed
RX: MU=1-2-3-4-5-6-7….
Strict Pull-Ups +Strict Ring Dips
SUB: MU= Ring Rows + Push-Ups
12Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 10.12.2021
30 Bench Press (135/90)
50 Pendlay Rows
70 Vups/Knee-ups
Straight Into…
2 Rounds
15 Bench Press (135/90)
25 Pendlay Rows
35 Vups/Knee-ups
11Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Clean + Overhead Warm-Up
3 Rounds, For Quality (10:00 Cap)
1:00 Row, Ski or Bike
5 High Hang Muscle Clean and Press (Empty Barbell)
5 Double DB Squat Cleans
5 Tall Box Jumps (try and land with legs as straight as possible)
:20-:30 Handstand Hold (Wall Supported)
B: Warm-up (No Measure)
Primer
5 High Hang Muscle Clean
5 High Hang Sq Cleans w/Pause in Catch
5 Hang Sq Clean
*Athletes can stay with empty barbell
C: Hang Clean (High Hang Sq Clean + Hang Sq Clean)
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.
Example:
2+2 = 2 From High Hang + 2 From Hang
2+1 = 2 From High Hang + 1 From Hang
1+2 = 1 From High Hang + 2 From Hang
Work on positions. The high hang position is challenging, therefore, focus on speed, fast elbows and pulling under the bar at 60-65% of 1RM. Note, at 70%, only 1 high hang and 2 hang position.
*Record set 7
D: Metcon (4 Rounds for reps)
2:30 AMRAP, 1:00 Rest, 4 Sets
23/16 Row or Ski or 16/12 Cal Bike
10 Burpee Box Jump overs (R+24/20, Rx20/16″)
- Max Double DB Thrusters (R+45/25, Rx 35/15)
*Focus today is on a little high heart rate while maintaining tension and stability during the thrusters. We want athletes to finish Cals around a minute, finish the burpee box jump overs in 40-50 seconds and have 30+ seconds for max DB Thrusters for each AMRAP.
Goal: 10+ Reps/Round
R+: as prescribed
Rx: 8 Burpee Box Jump overs
SUB: 6 Burpee Box Step overs
10Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 10.10.2021
3 Rounds
400m Run/Row/Ski
25 BB Back Squats
20 BB Alt Lunges
15 BB Bicep curls
15 BB Reverse Curls
REST 5min
1 Round
1200m Run/Row/Ski
75 BB Back Squats
60 BB Alt Lunges
45 BB Bicep curls
45 BB Reverse Curls
Time Remaining: 150 Abmat sit-ups
09Oct
HomeGrown AthletX - Functional Fitness
A: Deadlift (Week 12/12)
Every 1:30 x 6 Rounds
5 Deadlifts
*Start at 75% of 1RM deadlift and build over the 6 rounds
**Record heaviest set
B: Metcon (Time)
30-20-10
Box Jump Overs (R+24/20, Rx20/16)
Double DB Hang Power Cleans (R+50/35, Rx 40/25)
*250 m Run between sets
Goal: 9:30-10:30
CAP: 15 min