03Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
250m Run
8/8 BB Single Leg RDL
6 (Inchworm Push-Up + Squat)
:30sec BB Weighted Dead-Bug
10/10 Glute Bridge Marching
B: Warm-up (No Measure)
Barbell Primer
3 Sets, working up to hang power clean weight
3 Deadlift
3 Hang Clean High Pull
3 Hang Muscle Cleans
3 Hang Power Clean
Then take 1-2 Sets to
Work up to Deadlift Starting Weight
C: Metcon (Time)
3 Rounds
400m Run
15 Deadlifts (R+ 225/155, Rx 165/125)
25m DB Farmers Carry (R+60/40, Rx 50/30) (12.5m down 12.5m back)
Rest 5:00
3 Rounds
400m Run
15 Hang Power Clean (R+135/95, Rx 115/75)
25m Farmers Carry
Goal: 8:00-10:00/Set
Time Cap = 12:00/Set, 29:00
SUB: 50% for Deadlifts and Power Cleans, Bike 40/30 Cals
02Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
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
-15 Banded Pull-Aparts
-10/10 Palms Up Banded Lateral
Shoulder Raises
----
2 Rounds
8 Scapular Pull-Ups
8/8 Quadruped Thoracic Rotations
20 Bear Plank Shoulder Taps
B: Metcon (AMRAP - Reps)
Handstand Push-Up Density
7:00 AMRAP
5 Unbroken Strict Handstand.
Focus today is on building density in the handstand pushup. This means performing more reps in a shortened period of time.
Rx: 3 Unbroken strict Handstand Push-Ups
SUB : 5 Ab mat HSPU or 5 Box Handstand Push-Ups
C: Metcon (AMRAP - Rounds and Reps)
16:00 AMRAP
15/12 Cal Row or Ski or 11/8 Bike
12 Push-Ups
20 Abmat Sit-Ups
2 Wall Walk
*add 1 Wall Walk Each Round
Goal: ~5 Rounds
SUB: 10 Band Assisted Push-Ups
Our ideal scale for the push-up would be a band assisted pushup to keep athletes with quality movement and moving as a moving plank position.
02Nov
HomeGrown AthletX - HGX-FIT
A: Bench Press (4x8 at 75-80%)
Record your working weight for all 4 sets
B: Metcon (No Measure)
Conditioning
10-9-8-7-6-5-4-3-2-1
Strict Pull-ups or Jumping Pull-ups
DB Incline Bench Press (50/35, 40/25)
DB Bent Over Rows (together)
DB Bent Over Reverse Flies (25/15, 20/10)
DB Pull Overs
***After each round = 25 Banded Tricep Ext
01Nov
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
(10min Cap)
10 90/90 Hip Flow
10 Alternating Scorpion Stretch (5/5)
10 Samson Walking Lunge (5/5)
B: Warm-up (No Measure)
Barbell Primer
2 Rounds (empty BB)
Hang Snatch High Pull
Hang Muscle Snatch
Snatch Balance
Overhead Squat
2 Rounds, (add light weight)
Hang Snatch High Pull
Hang Power Snatch
Snatch Balance
Overhead Squat
2 Rounds, (add weight)
Hang Snatch High Pull
Hang Power Snatch
Hang Squat Snatch
C: Hang Snatch (12min Cap)
Find a 2RM
Goal is to hit 85-90% of 1RM
D: Metcon (Time)
6 Rounds for time
12 Box Jump Overs (R+24/20, Rx20/16″)
8 Overhead Squats (R+115/75, Rx 95/65)
4 Ring Muscle-Ups
Goal: 10:00-15:00
Time Cap = 20:00
Rx 4 Strict Pull-Ups + 4 Strict Ring Dips
SUB: 12 Alternating Box Step-Ups
8 Alternating OH Lunges
6 Ring Rows + 6 Box Dips
31Oct
HomeGrown AthletX - HGX-FIT
A: Metcon (Time)
For Time: 8min Cap
21 Vups/Knee-ups
42 Push-ups
15 Vups/Knee-ups
30 Push-ups
9 Vups/Knee-ups
18 Push-ups
B: Metcon (No Measure)
Arms/Shoulders: Tabata style – 2 Rounds
Tabata = :20sec work, :10sec rest (in this case, static position)
**Go ALL out during the work portion**
Pair of DB/KB 5/2.5 plates
Bicep Curls
Strict Press
Bent Over Rows
Side Lateral Delt Raises
Front Delt Raises
**During rest, HOLD in a static position***
REST 1MIN…Then start Round 2
30Oct
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds of
8-10 Plate A-T-Y-W
10 Plate Prone Drag
----
2 Rounds
10 Glute Bridge
10 band Face Pulls
10 alternating plank shoulder taps
B: Metcon (Time)
In Teams of 3
90 Bench Press (R+175/115, Rx135/95)
60 Abmat Sit-Ups
30 Wall Walks
60 Abmat Sit-Ups
30 Rope Climbs
60 Abmat Sit-Ups
Goal: 25:00-30:00
Time Cap = 35min
SUB: We can sub the bench to db bench for anyone with shoulder impingement issues that has a problem with the barbell. We can also sub floor press to limit the range of motion or go to elevated ring pushups. For the wall walks, have athletes utilize a box and walk feet to the box. For rope climbs, pull to stands or supine grip ring rows would be the best alternative today.
Today, we are hitting a fun team workout, where we will always have one partner working, one holding a "Pumpkin" and the other partner resting. The idea here is that we work into a workout with more rest than work so that each set is done fast an efficiently. We should expect that the bench press move in the range of 5-10 reps at a time. We should hit sets of 20 on the abmat sit-ups. When we hit the wall walks today we can either go with 1-1-1 rotating until each partner has done 10 or we can have athletes hit it as quick short sets of 2-4 reps at at time until completion. For the rope climbs this will be quick and efficient with athletes doing a little round robin just cycling in one after the other. Because of the amount of stations today we can have teams start on different stations to work through the workout without having many bottlenecks today.