18May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 5.18.2021
Cap = 40min
50 Bench Press (155/105)
50 Back Squat (165/125)
50 Deadlift (185/135)
***Group 1 starts with BP/BSQ/DL
***Group 2 starts with BSQ/DL/BP
17May
HomeGrown AthletX - Functional Fitness
A: Front Squat (Tempo)
On the 2:00 x 5 Sets:
3 Tempo Front Squats
3 Seconds Down + 3 Seconds Hold
Start at 60% and Build to Moderate wt.
B: Metcon (Time)
5 Rounds
15 Chest-to-Bar Pull Ups
17/13 Cal Row or Ski or 12/9 Cal Bike
9 Thrusters (R+115/75, Rx 95/65)
MODIFICATIONS/SCALING OPTIONS
PULL-UPS
15-10 Chest-to-Bar Pull Ups
15-10 chin to bar pull ups
15 Banded Strict Pull-Up
15 Jumping Pull Ups
15 Ring Rows
We are looking at a 12-18 minute workout. with a 20min time cap.
Rounds will average between 2:00-3:00.
Scoring – total time to complete the workout.
CHEST-TO-BAR PULL UPS
Pick a number that can be performed in 3 sets and under 1:00
To do all 15 reps of this workout, we recommend that your athletes should be able to do 10 consecutive C2B pull-ups.
CALS
The time spent on the cals should fall between :30-1:00
THRUSTER
Heavy enough to make your athletes just not want to, but they can.
Athletes can pick a load that would push 1-3 sets across all rounds
THRUSTERS (<:30)
Decrease load
Dumbbells / 1 Dumbbell
Front Squat
Push Press
Injured: Seated Strict Press
C: Metcon (No Measure)
Cool Down
GROUP STRETCH
1:00 Child’s Pose + Groin Stretch
:30 Figure 4 (each side)
:30 Eagle Arms (each side)
1:00 Couch Stretch (each side)
16May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 5.16.2021
3 x 5 Deadlift – Pausing at the knee (Strength) – 70-80% of 1RM
Back Squat Complex
6 Sets Every 2:30min
1 Tempo Pausing Back Squat (5sec negative + 3sec at the bottom)
1 Pausing Back Squat (3sec at the bottom)
2 Back Squats
Percentage based on 1RM Back Squat
Set 1: 55%
Set 2: 60%
Set 3: 65%
Set 4, 5 and 6: 70-75%
15May
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time
25 Overhead Squats (R+95/65, Rx75/55)
25 Toes to bar
500 m Run
15 Overhead Squats R+115/75, Rx95/65)
15 Toes to bar
500 m Run
10 Overhead Squats R+125/85, Rx115/75)
10 Toes to bar
500 m Run
14May
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
2000 Meter Row or Ski
10 Rounds of "The Chief" (R+155/105, Rx125/85)
1 Round of "The Chief":
3 Power Cleans
6 Push-Ups
9 Air Squats
MODIFICATIONS/SCALING OPTIONS
For Time:
1000 Meters Row or Ski
Straight into…
6 Rounds of "The Chief"
1 Round of "The Chief":
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)
We are looking to shoot between 18:00-24:00 for total time to complete both parts.
Row or Ski 2000m = 7:00-9:00 (for both genders)
10 Rounds of "The Chief" = 10:00-15:00
Doing 3 Power Cleans at 155 is very different to doing 30 Power Cleans at 155, AND after a 2000 meter Row.
There is no time cap. Work relentlessly to scale appropriately to meet the intend stimulus. 😉
MODIFICATIONS/SCALING OPTIONS
We are striving for an 18:00-24:00 finish! The goal is to move fast and move well for a longer time domain. For this to happen, we must modify areas of the workout that could create poor movement and lengthily overall times.
Remember…just because you ‘can’, doesn’t always mean they ‘should’.
Row or ski 2000m = 7:00-9:00 (for both genders)
Reduce Distance: 1750m / 1500m / 1250m / 1000m
Have conversations with your athletes during the Warm-Up. To Row 2000m, splits must be at a 2:20 (avg) or below. If they are above, the Row will take too long for todays intention.
Alternative Options: Run 1-mile
10 Rounds of "The Chief" = 10:00-15:00
Overall Volume = 30 Power Cleans / 60 Push-Ups / 90 Air Squats
Aim to modify intensity (loads/reps) to hold :45-1:00 rounds on average across the 10 rounds.
If 1 round takes over 1:00 from the very start, our athletes have either gone too heavy, chosen too many reps, or a combination of both. Pay attention to this in the earlier rounds. You will likely have to scale mid-workout if this happens.
Last note, but an important one – if you have athletes that will be closer to the 9:00 mark for the 2000m, consider reducing "The Chief" rounds to 7 or 8. We
B: Metcon (No Measure)
Midline Accessory
3 Rounds
15 Arch Rocks
20sec Arch Hold
15 Hollow Rocks
20s Hollow Hold
30 Russian Twists
R: 60sec
13May
HomeGrown AthletX - Functional Fitness
A: Push Press
#1: 7 reps @ 60%
#2: 7 reps @ 65%
#3: 5 reps @ 70%
#4: 5 reps @ 75%
#5: 5 reps @ 75%
#6: 5 reps @ 75%
On a 2:00 clock
B: Metcon (Time)
2 Rounds
10 Bar Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (R+ 225/155, Rx 165/125)
40 Wallballs (R+20/14, Rx 16/12)
We will spend ample time in the Specific Warm-Up re-familiarizing ourselves with the Muscle-Up. If you have not been doing BMU for a while, we encourage you to err on the side of selecting an easier variation.
The ‘Time Stimulus’ will fall between 12:00-18:00
Each movement will take between ~1:30-3:00, but that doesn’t mean athletes scale to meet 3:00 for each movement. That would put us in a longer time domain than we are looking for.
We will need to modify load and reps to achieve the sweet spot today!
We have done a lot of Burpees and Wall Balls lately, so we can focus less on the "how to" with these movements, but MUST check in on DEPTH of the Wall Ball squat, and scaling reps for both. if needed.
The Deadlift calls for a moderate loading for 60 reps combined. To perform this movement with the prescribed loading, athletes must be able to perform at least 20 consecutive reps with all Deadlift points of performance present. This is a non-negotiable. A rounded back is a recipe for disaster later in life, and in the present moment.
MODIFICATIONS/SCALING
Muscle-Ups
Reduce reps
Muscle-Up Transitions on low rings (same number – increase difficulty by moving feet further out in front of the athlete)
10 Ring Rows + 10 Jumping Ring Dips
Bar-Facing Burpees
Reduce reps to a number that can be completed in ~2:00
Step Over the Bar vs. Jump
No-Push Up Burpee (do not perform the push-up portion of the Burpee)
Deadlift
Reduce the load to a load that can be moved well for at least 15 reps
Wall Ball
Reduce the load and throw to a 10/9 foot target
Foam Roller Party
Lower Back
Hamstrings
Calves
IT Band
Quads
Lats (Ouch!)