January 25, 2022 - No Comments!


HomeGrown AthletX - HGX-FIT

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A: Bench Press

Complete as the following (time 20min)

Every 1min for 5mins

1x5 at 60% of 1RM


Every 1:15 for 5mins

1x4 at 70% of 1RM


Every 1:30 for 4:30mins

1x3 at 80% of 1RM


Every 2mins for 4mins

1x2 at 85-90%

B: Metcon (No Measure)

DB Conditioning
20:00 EMOM (Single DB – Heavy)

Min1: DB Close Grip Floor Press (Crush grip)

Min2: DB Pull Overs

Min3: DB RDL (Crush Grip)

Min4: DB Offset Push-ups

Min5: DB Bicep Curl (Crush grip)

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock


Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

Published by: Breanne Feudale in Uncategorized

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