04May
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds Not For Time
5 Strict Handstand Push-Ups
5 Strict Ring Dips
5 Push-Ups
work on techniques in each movement with a 10min time cap
B: Metcon (Time)
50 AbMat Sit-ups
250 Meter Run
50 AbMat Sit-ups
400 Meter Run
50 AbMat Sit-ups
800 Meter Run
50 AbMat Sit-ups
1 Mile Run
This simple, but effective workout includes just two movements: AbMat sit-ups and running
The low complexity means that we can focus on intensity over skill
As the core fatigue from the AbMat sit-ups would begin to accumulate, the distance on the run increases
This means that athletes will have more time for the midline to "recover", which allows them to effectively keep moving forward as the reps add up
We expect this workout to take around 20-30 minutes to complete
c: Metcon (No Measure)
Time remaining - Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Calves
Hamstrings
Glutes
Hip Flexors
04May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 5.4.2021
CHEST: DB/Med Ball
4 Sets
8 x DB Floor Press (Heavy)
8/side Offset Push-ups from Med Ball
10 x Close Grip Push-ups (both hands on med ball)
10 x Decline Push-ups (both feet on med ball)
REST 2min
SHOULDERS: USE BOX OR BENCH
4 x (6–8reps) Seated Military Press (Front rack position)
4 x (6-8reps) Seated Military Press (Behind the neck)
4 x 10 Seated DB Arnold Press
4 x 15 Seated "Small" plates (5# or 2.5#) "Y"
03May
HomeGrown AthletX - Functional Fitness
A: Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Cal Row or Ski or 14/11 cal bike
7 Power Clean and Jerks (R+115/75, Rx 95/65)
After completing the 3 movements, athletes will rest with whatever time remains
New rounds begin on the [0-4-8-12-16] These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest
The score is the slowest of the 5 rounds
POWER CLEAN AND JERKS
Choose a light to moderate weight that can be cycled in 1-2 sets per round
This shouldn’t be a weight that requires single reps
B: Metcon (No Measure)
Midline
4 Rounds:
:20 Seconds wall ball GHD Sit-ups w/ feet anchored
:10 Seconds Rest
:20 Seconds wall ball GHD Face Up Hold parallel
:10 Seconds Rest
Directly Into…
4 Rounds:
:20 Seconds Supermans
:10 Seconds Rest
:20 Seconds Superman Holds
:10 Seconds Rest
02May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 5.2.2021
18-15-12-9-6-3 (Time Cap 30)
Deadlift (225/155)
Floor Press (50/35)
Back Squat (175/125)
3 Drop sets
Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.
3 Rounds: (Weights used as an example)
NOTE: Complete 3rds before moving to next movement
10 Barbell Bicep Curls 75#
10 Barbell Bicep Curls 65#
10 Barbell Bicep Curls 55#
Rest 1min
12 Upright Row 100#
12 Upright Row 90#
12 Upright Row 70#
01May
HomeGrown AthletX - Functional Fitness
A. : Metcon (Time)
For Time :
4 Rounds
21 Thrusters (R+95/65, Rx75/55)
15 KBS Swings (R+53/35, Rx44/26)
9 Pull-ups
400 m Run
30Apr
HomeGrown AthletX - Functional Fitness
A: Metcon (6 Rounds for weight)
Weighted Supine Bar Rows
On the 2:00 x 6 Sets:
5 Weighted Supine Bar Rows
*may need partner or coach to add plates to chest
B: Metcon (Calories)
AMRAP 18
Max Calorie
Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees
We have two parts to today’s workout, starting with some weighted Supine Bar Rows. You can elevate your feet on a box and add plates to your hips as needed
In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10] The 5 reps within that 2-minute window are designed to be completed unbroken. Athletes have the option to increase weight with each set or stay at one load across. These are to be performed with the palms facing away from the body
Our metcon that follows is scored as total calories accumulated over the 18 minutes
The jump rope and Burpees every 3 minutes will interrupt our progress on the row, ski or bike
Complete the listed reps on the rope and Burpees before moving back to the cal
Rope and Burpees happen on the [0-3-6-9-12-15] These should take no more than 2 minutes to complete, giving you at least 1 minute on the row, ski or bike
DOUBLE UNDERS
Choose a rep number or variation that takes 1 minute or less to complete
CALS
Athletes can keep the monitor running for all 18 minutes or write down their calories after each round
MODIFICATIONS
DOUBLE UNDERS
Reduce Reps
1 Minute of Practice
75 Single Unders (1.5x)
50 Double Taps
CALS
Max Calorie Any Machine
Max Shuttle Runs [10 Meters]
C: Metcon (No Measure)
3 Rounds
8 Dumbbell Bulgarian Split Squats (Each Leg)
10 Strict Toes to Bar
50m Single Kettlebell/DB Farmers Carry (Each Side)
Rest as Needed Between Sets