Workout of the day

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press (3 X 3 @ 90%)

After Benching

Immediately…

5 Sets

8 DB Pullover (Heavy)

10 Decline Push-ups (Feet on bench/box)

B: Metcon (No Measure)

SHOULDERS: MAX EFFORT ON ALL MOVEMENTS (DB’s/Plates, BB)
DB Seated Front Delt Raises – Right

DB Seated Front Delt Raises – Left

BB Seated Front Delt Raises

DBs Seated Lateral Raises

DBs Standing Rear Delt Raises

BB Upright Rows

BB Bent Over Rows

BB Seated Shoulder Press

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Back Squat (Wave - Week #3)

Wave #1

Set #1 – 6 Back Squats @ 66%

Set #2 – 4 Back Squats @ 71%

Set #3 – 2 Back Squats @ 76%

Wave #2

Set #4 – 6 Back Squats @ 71%

Set #5 – 4 Back Squats @ 76%

Set #6 – 2 Back Squats @ 81%

Wave #3

Set #7 – 6 Back Squats @ 76%

Set #8 – 4 Back Squats @ 81%

Set #9 – 2 Back Squats @ 86%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
250m Run

12 Toes to Bar

9 Strict Presses (R+95/65, Rx 75/55)

The priority is to workout for 18:00.

The goal is to accumulate as many rounds and reps as possible within 18:00.

1 Round = 7:00-9:00, which means we are shooting for 2 rounds minimum and trying to get as far into the 3rd round as we can.

For shoulder-to-overhead movements, the reps increase as the movement changes.

The light loading on the bar will force us to hang on for bigger sets than we are "comfortable" doing, but dig deep for that threshold.

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Warm-up (No Measure)

10MIN
CORE CORE CORE

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
5 Deadlifts (115/85, 95/65)

5 Pendlay Rows

5 Front Squats

5 Push Press

5 Back Squats

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 25 min (with a Partner)

30 Toes to Bar

50 Hang Power Cleans (R+115/75, Rx95/65)

70 KBS (R+53/35, Rx 44/26)

100 Wall Ball (R+20/14, Rx16/12)

*One Person working at the time.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: SNATCH-OHS COMPLEX (Every 2:00 for 8:00 (4 sets):)

1 Power Snatch + 2 Overhead Squat (with a :2sec pause sat the bottom)

(Increase the load every round if possible)

After the complex, de-load the bar to workout load

B: Metcon (Time)

5 Rounds For Time
7 Power Snatches (R+115/75, Rx 95/65)

14 Box Jump Overs (R+24/20, Rx20/16″)

*this is quick aim for 5-8min with a 10min time cap

BOX JUMP OVER

Decrease Box Height

Box Step Ups

30 Double Under/45 Single Unders

C: Metcon (No Measure)

IF TIME COOL-DOWN

Recover

GROUP STRETCH

Pec Stretch on Wall or Rig: 30 Seconds Each Side

Wall or Rig Twist: 1 Minute Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds For Quality
8 Tempo Single Leg single DB/KB Deadlifts (4 Sec Negative & Stand)

8 Single Arm Dumbbell Row on Bench

8 Kettlebell Halo Each Direction

You pick wt and build

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 30
50 Double Unders

400m Run

50 Double Unders

5 Rounds of "The Chief"

A good long workout – 30:00 of pure joy! 30min time cap!

8:00-10:00 a round = ~3+ Rounds

3 full rounds is the goal!

Remember: After the 50 DU/400m run /50 DU, we then do FIVE rounds of "The Chief" to complete one full round.

Grab a white board or pocker chips for this one. It will be easy to lose track 😉

Watch out for those push-ups – they will come around faster than you would like.

MOVEMENT CONSIDERATIONS

50 Double-Unders will take less than 1:00 and will be just enough to make you not want to run fast, which is ok.

The Run should be a moderate effort. Save the "burn " on the run for towards the end of the workout. That been said, "moderate" doesn’t mean "take it easy" – you know what to do 😉

"The Chief" will be a grind for sure! Move fast on the movements that you can (i.e., Power Clean), and be smart with the movements that may slow you down (i.e., The Push-Ups).

Every athlete is different in terms of what will challenge them the most.