Workout of the day

HomeGrown AthletX - Functional Fitness

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Warm-Up:

8-12 EMOM, 2-3 sets

Minute 1: Cardio Choice

Minute 2: 10 Russian KBS + 10 Goblet Squats

Minute 3: 10 Alternating Box Step-Ups + 5 Box Jumps 24/20in

Minute 4: Mobilization Exercise

Round 1: :20/:20 Second Pigeon Stretch

Round 2: :20/:20 World's Greatest Stretch

Round 3: :60 Thoracic Squat Rotations

Specific Barbell Prep (4-6 min)

Focus on bracing and breathing mechanics in the squat with the goal of 20x1 Tempo

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Perform

10 Empty Barbell Reps

5 Reps @ 50-55%

3 Reps @ 60-65%

-

Then Get starting Loads on the Barbell

Back Squat (Every 4:00 minutes x 3 Sets
Complete
5 Reps @ 70%
3 Reps @ 75%
1 Rep @ 80-85%

Rest as needed between 5-3-1 to complete within the 4:00 time frame)

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This is to be done as 5 reps, then 3 reps, then 1 rep within every 4:00 minute segment just as we did 2 weeks ago. This will have athletes adjusting weight quickly and ending with 80-85% on the bar for the final rep of 9 within each set. This creates a good volume dose as well as allowing athletes to tackle heavier loads in a cluster set style lifting session.

"Crank" (AMRAP - Rounds and Reps)

8:00 AMRAP

20 American Kettlebell Swing

10 Box Jumps

50ft Single Arm OH Walking Lunge (25ft down/25ft back)

Load: (Rx53/35, S 44/26)

Box Height: (Rx30/24, S 24/20″)

Score = Rounds + Reps
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Goal: 3 Rounds

Time Domain: ~2:30 / round

Maintain steady, repeatable pacing across both rounds. Athletes should aim to complete the first round within 2-2:30 then things will settle in a bit as fatigue builds in the quads.

Primary Objective: Maintain unbroken sets on the Kettlebell Swing + unbroken 25ft (7.5m) segments on the Lunge

Secondary Objective: Keep a steady and smooth pace on the box

Stimulus: Leg stamina and muscular endurance

RPE : 8/10

Challenging but sustainable. Fatigue will build across rounds, so early pacing is critical to avoid redlining towards the final 3 minutes of the AMRAP.

HomeGrown AthletX - Functional Fitness

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Warm-Up:

3 Sets: for Quality

:15 Hollow Hold

20 Alternating V-Ups

:30 second Wall Support Handstand Hold

:15/:15 Single Arm Active Hang

8 Bar Kip Swings / Kipping Knee Raises / Alternating Toe to Bar

"A Working Man" (Time)

3 Rounds for Time

30 Toe to Bar

25ft Handstand Walk (A: 2 wall walks)

Score = Time
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Goal Time Domain: 7-11 minutes

Time Cap: 15 minutes

Primary Objective: Maintaining Consistent Sets on Toe to Bar. Goal is to finish each round of Toe to Bar in under 2:30

Secondary Objective: Unbroken 25ft Segments on the Handstand Walk or Complete Wall Walk Modification in under 1:00

Stimulus: Gymnastics Density / High Skill WOD

RPE: 8/10

- This is meant to be a technically challenging WOD that will challenge our skill capacity and endurance.

Core / Bodybuilding Finisher (Checkmark)

3 Sets: For Quality and Volume

- Big Unbroken Set Inverted Rows

12-15 Dual Dumbbell Bicep Curls

Rest 30 seconds

- Big Unbroken Set Push-Ups

12-15 Tricep Kick Backs
Big Unbroken Set: = 10-12 Inverted Rows, 10-15 Push-Ups

*For those strong at push-ups add a deficit or load on your back

This can also be done with a weight vest

HomeGrown AthletX - Legends

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Metcon (No Measure)

Partner training:

400M DBs Farmers carry (high/low)

20 Box step ups or high knee (marching) against the wall

30 Air squats

400M Farmers carry (front rack)

25 Box step ups or high knee (marching)

35 Air squats

400M Farmers carry (suitcase)

30 Box step ups or high knee (marching)

40 Air squats

HomeGrown AthletX - HGX-FIT

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A: Bench Press (5 x 5 at 83-85% (from current 3rep))

B: Metcon (No Measure)

5 sets

8 DBs Close grip press

8 DBs Barrel press

8 DBs flat bench flys

****

3 sets

8 DB pullover

8 DB tricep ext (behind the neck)

8 Bench dips

8 Diamond push-ups

****

Remaining time: Core/GHD

HomeGrown AthletX - Functional Fitness

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General Warm-Up (8-10 minutes)

1:00 Row Easy

:30 Alternating Scorpion Stretch

:30 Alternating Iron Cross Stretch

:20/:20 Samson Lunge

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2 Sets: For Quality

:40 Row Moderate to Hard, Building

10/10 Wrist Circles

10/10 Alternating Arm Swings

5 Hang Muscle Snatch + 5 Overhead Squats + 6-8 Reactive Quarter Squat Jumps

Accessories (Checkmark)

3 Sets: For Quality

5 Lateral Banded Snatch Pulls

5 Single Leg Box Jumps

15-20 GHD Reverse Hypers *

*Can add load to GHD Reverse Hypers with Medball between feet

Specific Barbell Prep (5-7 min)

Add Loads: Barbell off the floor

Build over the Course of 3-4 sets to 70% performing Complex

Snatch Grip Deadlift to the Hip

Hang Squat Snatch

Squat Snatch

Hang Squat Snatch

Snatch (For Load:
6 Sets
1 Hang Squat Snatch
1 Squat Snatch
1 Hang Squat Snatch

3 Sets @ 70-75%
2 Sets @ 80%
1 Set @ 82%+)

% is Based on 1RM Snatch

We can look to modify this complex for newer athletes to 3 Hang Power Snatch + 3 Overhead Squats

"Snatch" (Time)

For Time

15 Power Snatch

500m Row or Ski

15 Power Snatch

Load: (Rx135/95, S 115/75)

Score = Time
Goal Time Domain: 5-8 minutes

Time Cap: 10 minute

Primary Objective: Consistent barbell cycling and pace. Finish each set of 15 Power Snatch in under 2:00 minutes

Secondary Objective: Hard charging row at between 2-5k pace.

Stimulus: Barbell Cycling and Quad Stamina

RPE: 9/10

- This is meant to be a sprint effort while maintaining technical capacity on the barbell.

HomeGrown AthletX - Uniquely Abled Fitness

Warm-up (No Measure)

Stretches:

Updog downdog

Bird dog

Scorpion

Cossack squats

Arm circles

2x:

30 seconds jumping jacks

30 seconds shuttle run

30 seconds lunges

Bike game w/ Lisa

Deadlift (5x4)

World Down Syndrome Day Workout! (AMRAP - Rounds and Reps)

3 heavy deadlifts

21 jumprope

25 wall balls