25May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 5.25.2021
Big JO’s WOD = 38
Time Cap 38min
BUY-IN 38 Burpees
21-18-15-12-9-6-3
DB floor Press (50/35, 40/25)
BB Bicep Curl (55/35)
DB Close Grip Press
CASH-OUT 38 BURPEES
CORE: Remaining Time
38 reps – My call
24May
HomeGrown AthletX - Functional Fitness
A: Back Squat (Find 1RM)
this is REALLY REALLY important for the 6 week back sq cycle we will start after Murph
B: Metcon (Time)
5 Rounds
10 Single DB Front Rack Step Lunges (R+50/35, Rx 40/25)
25 Wallballs (R+20/14, Rx 16/12)
10 Single DB Front Rack Step Lunges
10 Single Arm Devil Presses
Lost of legs on this one. They are going to feel woozy!!
18-22 minute workout. Time Cap 22min
Rounds will average between 3:00-4:00.
Scoring – total time to complete the workout.
SINGLE DB FRONT RACK STEP LUNGES
Step forward and alternate each step. The loading should feel annoying, but allow your athletes to move relatively quickly without having to rest. Time taken to complete 10 is under :30.
WALL BALLS
125 Wall Ball Shots broken into sets of 25’s. Sometimes, it helps to brief this to your athletes, as they can get caught up in a "it’s only 25 rep" mentality.
25 Wall Ball Shots will take ~1:00 unbroken.
As the rounds increase, the legs are going to feel it, so breaking twice, with a quick rest, is not a bad idea. Think 16/5/4 or 15/5/5. If this is a stronger movement for some of your athletes, encourage them to go unbroken for 3 out of the 5 rounds, and break once in the other rounds. This will be a good challenge for them.
SINGLE ARM DEVIL PRESS
A naturally slower movement by design. We essentially have a Burpee and ground to overhead, which takes time to complete even when moving fast.
Look to spend less than :90 for 10 reps. Try to keep the reps at 10 and decrease load.
MODIFICATIONS
DB FRONT RACK STEP LUNGES
Decrease the load – even to bodyweight
Step Back Reverse Lunges
Injuries – DB Good Morning 20 reps OR Bike for :30
WALL BALL
Decrease the reps – 20/15
Decrease the load
Decrease the target (last resort, the height is the last thing to alter)
Injuries – sit to a target, only front squat (upper body issue), only push press to a target (lower body issue), single arm DB thruster.
SINGLE ARM DB DEVIL’S PRESS
Decrease the load
Decrease reps to 8 or 6
Modify the movement (injury or limitation) – No Push-Up at the bottom // Take out the Burpee, hang snatch // Finish the movement
23May
HomeGrown AthletX - HGX-FIT
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
22May
HomeGrown AthletX - Functional Fitness
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.
21May
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
30 Overhead Squats (95/65)
30 Toes to Bar
30 Pistol Squats
800m Run
Modification
AMRAP 20:
20 Overhead Squats to Medball (45/35#…or PVC)
20 Knee Raises
20 Reverse Lunges (in-place)
800m Run
MODIFICATIONS
OVERHEAD SQUAT (<:90)
Decrease the load
Place a target under your hips
TOES-TO-BAR (:90)
Decrease repetitions to 20 or 15
Decrease range motion – knees to elbow or knees up
Laying down V-Up
PISTOLS (<:90)
Decrease reps
Change movement to deficit reverse lunges (front foot on plate, step back)
RUN (<4:00)
Decrease distance – 600m/400m
Row 1000m // Bike 1600m
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
20May
HomeGrown AthletX - Functional Fitness
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)
MODIFICATIONS
POWER CLEAN & JERK (<:30)
Decrease load vs. reps. Keep it at 3.
Hang C&J (for simplicity or injury)
Injury: Only Clean or Only Jerk / Seated DB Curl
RING DIP( <:30)
Decrease reps as low as 3
Negatives with a :30 descent (jump back up)
Ring Dip w/ feet on the floor (still working hard)
Push-Up (toes or knees)
KETTLEBELL SWING (<:30)
Decrease the load
Injury: decrease height of pull
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.