HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT
PART A)

6 Rounds: (Time cap 28min)

6 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Single DB Behind Head Tricep Ext

12 Plate(s) Lateral Delt Raises (Using a pair 15#, 10#, 5#)

Rest 1min = Knees to Elbows (High Bar)

PART B) Biceps: 3 Rounds

8 Barbell Curls

10 DB Inside Curls (Alternate)

12 DB Hammer Curls (Together)

After 3 Rds – Immediately……..

Burnout: X2

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

Rest :30 seconds and REPEAT

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

DROP SETS FOR YOUR SWOLE/GAIINS
3 Drop sets, then rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

Note: Deficit will be 1.5" to 2", Use a plate to stand. NO bouncing or touching floor. Keep load on glutes, hammies and posterior chain. ROM is from standing tall to mid-shin.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Jog 400m

All with PVC

:30s Standing Pass through

:30s Standing around to would (:15s each way)

:30s step forward alt lunges with pass thoughts

:30s OHS

:30s Good moorings

:30s Bradford press

:30s Sots Press

:30s Pass through in the bottom of sq

:30s Hollow Rock

:30s Supermans

B: Snatch (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Snatch

1 Power Snatch

1 Hang Squat Snatch

1 Squat Snatch

*build from last week

Note: Record heaviest complex

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
12 Pull-ups or (R+ 6 BMU)

9 Push Presses (R+135/95, Rx 115/75)

15 Deadlifts

21 Wallballs (R+20/14, Rx 16/12)

*Choose weights and variant ions that allow you to complete 4+ rounds today

*Home Sub WB=jump sq, pull-up =rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB DB Single Deadlifts (30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings, or plate swings

1 Min Mountain Climbers

1 Min KB DB Single Push Press (30s Each Side) BB push press

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
7 Power Cleans (R+135/95, Rx 115/75)

7 Burpees

250m Run

*Aim for 7 rounds

C: Metcon (No Measure)

5 Rounds
AMRAP 90 Seconds:

15 GHD Sit-ups on wall ball

Max Flutter kicks

Rest :30s Between Sets

*Home GHD Sub Sit ups

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

"UNKNOWN HEROS" - Time CAP 45min
• 21 Front Squats (R+ 95/65, Rx 75/55)

• 21 Pull-Ups

• 21 Sumo Deadlifts (R+ 95/65, Rx 75/55)

• 21 Push-Ups

• 21 Push Presses (R+ 95/65, Rx 75/55)

• 21 Box HSPU

• 21 Squat Cleans (R+ 95/65, Rx 75/55)

• 21 Burpees

• 21 Curtis P’s* (R+ 95/65, Rx 75/55)

• 21 Toes-To-Bars

• 21 Double-Unders

• 21 Power Snatches (R+ 95/65, Rx 75/55)

• 21 Broad Jumps

• 21 Wall Ball (R+ 20/14, Rx 16/12)

• 21 Box Jumps (R+24/20, Rx 20/16)

• 21 Calorie Row/Erg/Bike

• 21 Overhead Squats (R+ 95/65, Rx 75/55)

• 21 Kettlebell Swings (R+ 53/35, Rx 35/26)

• 21 Kettlebell Snatches (R+ 53/35, Rx 35/26)

• 21 Kettlebell Taters** (R+ 53/35, Rx 35/26)

• 21 Thrusters (R+ 95/65, Rx 75/55)

*One "Curtis P" complex is comprised of one Power Clean, one Lunge (each leg), and one Push Press.

**One "Kettlebell Tater" is a kettlebell swing into a front squat, in which the bell is flipped at the top of the swing to perform the front squat.

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm up

2 Rounds- :20 sec work/:10 Sec Rest

– Side Plank (each side)

– Alternating Lateral Lunge

– Air Squats

– Hollow Hold or Rock

– Plank Shoulder Taps

– V-Ups

– Frog Jumps

B.: Metcon (3 Rounds for time)

Metcon - (3 Rounds - For Time)

R1: 0:00-8:00

3 Rounds

18 Pull ups **

18 Overhead Squats (R+95/65, Rx75/55)

R2: 8:00 - 16:00

3 Rounds

18 Push ups

18 KBS (R+70/53, Rx53/35)

R3: 16:00 - 24:00

3 Rounds

18 Sit-ups

18 Shoulder to overhead (R+95/65, Rx75/55)

Home

** DB Renegade rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

4 Rounds
:30s Spiderman

:30s Mt Climbers

B: Clean and Jerk (On the 2:00 x 5 Sets:)

1 Hang Power Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk

*build up 3 times

Note: Record heaviest set

C: Metcon (Time)

15min CAP
21-15-9-15-21:

Hang Power Snatch (R+75/55, Rx 65/45)

Thrusters

*Home Sub Single DB Hang Power Snatches (changing every 5)

Single DB Goblet Thrusters

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back
20min CAP

Supine Bent Over Rows - 4 x 8

• Between sets, 15-20 x Banded seated close grip lat pulls (green band)

Wide grip Bent Over Rows – 4 x 8

• Between sets, 15-20 x Banded seated close grip lat pulls (green band)

DB Single Arm Rows – 3 x 8 (Continuous work w/o rest)

REST 5min

B: Metcon (No Measure)

Static Training
KABATA STYLE – Focusing on Static training (Static Holds)

20s on / 10s static hold (4rds for 2 cycles)

• Front Delt Raises

• Side Delt Raises

• Shoulder 2 Overhead

• Bent Over Rows

• Bicep Curls

*** We are using "light" weights due to the static holds. Empty BB or small plates.

20s of work/reps – DO NOT go out HOT!! Maintain a good pace, break when needed

10s of "Static Hold"

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

:30s Spidermans

:30s butt kicks in place

:30s Mt Climbers

:30s high knees in place

:30s Frog Hops

:30s butt kicks in place

:30s Push-up to Down Dog

:30s high knees in place

:30s Air Squats

:30s butt kicks in place

:30s Burpees

B: Shoulder Press (Strict 3x9)

After Each Set: :30s Hollow hold

Note: Record heaviest set

C: Metcon (3 Rounds for time)

[On the 0:00]

1 Round:

30 Lateral Barbell Burpees

30 Power Clean and Jerks (R+95/65, Rx 75/55)

*Home Sub Double DB Hang Power CJ

[On the 12:00]

3 Rounds:

10 Lateral Barbell Burpees

10 Power Clean and Jerks

*scale to wt so you always finish under 5min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Samson (:15s each side)

:30s Shoulder Taps

:30s Slow Air Squats

B: Gymnastic Skills (*12min Cap)

21-18-15-12-9:

Handstand off box

V-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20min
400m Run

30 Single DB Overhead Reverse Alt Step Lunges (Left Arm)

30 Single DB Overhead Reverse Alt Step Lunges (Right Arm)

10 Devil’s Press (R+50/35, Rx 40/25)

*Home Sub 400m Run 30 x 10m Shuttle Runs or 30 High Knees in Place