30Nov
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
30-20-10:
Deadlifts (R+185/125, Rx155/105)
Box Jumps (R+24/20, Rx20/16″)
Directly Into…
10-20-30:
Kettlebell Swings (R+53/35, Rx44/26)
Row or Ski Calories
*stimulus is 12-15 with a 18min time cap
*We have two back-to-back couplets for today’s workout
This piece is fairly posterior chain dominant, which creates some interference between all 4 movements
This means we’ll have to find a good break-up plan to keep chipping away while pushing off excess fatigue
You’ll complete all the work of deadlifts and jumps before immediately transitioning to the swings and calories (no rest between)
The workout flows like this:
30 Deadlifts
30 Box Jumps
20 Deadlifts
20 Box Jumps
10 Deadlifts
10 Box Jumps
10 Kettlebell Swings
10/7 Calorie
20 Kettlebell Swings
2/14 Calorie
30 Kettlebell Swings
30/21 Calorie
*Note that the women’s calories on the rower are: 7-14-21
Your score is the total time it takes to complete all the listed work
B: Metcon (No Measure)
Midline
5 Rounds:
:30s Slow Mountain Climbers
Rest :30s
:30s plank
Rest :30s
29Nov
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Shoulders: AMRAP 15 (50/35, 40/25)
10/Side x Half Kneeling Crush Grip DB Press
10/Side x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)
REST 2min
Upper Body: AMRAP 15
12 x Crush Grip Bent Over Row
8/Side x Single Arm DB Floor Press
12 x Crush Grip Bicep Curl
6/Side x DB Walk Over Push-ups
REST 2min
AMRAP 15
20 Air Squats
1 Burpee
**ADD ONE BURPEE PER ROUND
28Nov
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time:
Buy in: 1 mile Run
Then...
3 Rounds:
15 Back Squats (R+155/105, Rx 125/85)
15 Chest to Bar Pull-Ups
100 Double-Unders (Sub 200 singles)
* NO RACK for the Back Squats
27Nov
HomeGrown AthletX - Functional Fitness
A: Metcon (No Measure)
3 Rounds
9 DB Bulgarian Split Squats (9 Each Leg)
12 Romanian Deadlifts
16 Alternating Pistols (8 Each Leg)
*Bulgarian split sq use box or bench and DB
RDL use a BB pick a wt that is challenging
Pistols choose a progression that is challenging
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 25
10 supine bar rows
20/15 Cal Row/Ski or 14/10 Cal Bike
40 AbMat Sit-ups
Today’s longer triplet workout combines high skilled gymnastics with cardio and simple core work
The blend of movements will train our upper body pull, lower body push and midline
Your score today will be the total number of rounds + reps completed
MODIFICATIONS
10 supine bar rows
10 Pendlay rows
25Nov
HomeGrown AthletX - Functional Fitness
A: Strict Gymnastics (10-9-8-7-6-5-4-3-2-1:)
Strict Pull-Ups
Strict Handstand Pushups
*This effort will be repeated
MODIFICATIONS
STRICT PULL-UPS
Reduce Reps
Banded Strict Pull-ups
Barbell Bent Over Rows
STRICT HSPU
ab mats
box
DB L-Sit Strict press
B: Metcon (Time)
21 Front Squats (R+135/95, Rx 115/75)
42 Single Arm Alt DB Snatches (R+50/35, Rx 40/25)
800m Run
15 Front Squats
30 Single Arm Alt DB Snatches
800m Run
9 Front Squats
18 Single Arm Alt DB Snatches
800m Run
*Your score today is the total time it takes to complete all listed work
*Sub 800m Run = 50/35 Calorie Bike
24Nov
HomeGrown AthletX - Functional Fitness
A: Clean and Jerk (Power C&J)
*building to a heavy single in 15 minutes
*This longer time frame leaves a lot of time for lighter technique work at the beginning
*You can push jerk or split jerk, but we recommend the push jerk for simplicity
Record the heaviest weight successfully lifted here
B: Metcon (Time)
15-12-9:
Burpee Box Jumps (R+24/20, Rx20/16″)
Power Clean and Jerks (R+155/105, Rx125/85)
*Today’s two part training day will focus on dialing in the power clean and jerk
* Your score for this piece is the total time it takes to complete 72 reps