HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Warmup: 2rds

10 x Shoulder/Chest rotation with small plates (Each Arm)

10 x Banded pull aparts

10 x Push-ups

PART A) Chest

100 Reps Floor Press: DB’s 60/45, 50/35#

When you break, complete the following;

10 IRON CROSS plate – Tempo 3:1 (Start overhead, slowly lower to parallel to floor. ELBOWS locked out), keep midline engaged

After completion - Immediately to the following;

4 x 12 WB Push-ups

4 x 12 WB Push-ups (Feet on WB)

TIME CAP 30min

"IF" you finish under the time cap: Max effort ABMAT Situps

Rest: 3min

PART B) Shoulders/Biceps

AMRAP 15

50m Farmers Carry (60/45, 50/35)

25m Single Arm OH carry (Right side)

25m Single Arm OH carry (Left side)

"21" Bicep Curls

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

PVC Warmup
30 Seconds Each:

PVC Straight Leg Swings (15 Seconds Each)

PVC Lat Stretch

PVC Pass Throughs

PVC Sotts Press

PVC Overhead Squats

PVC Hollow Hold

PVC Arch Hold

B: Metcon (Time)

1 Mile Run

50 V-ups

30 Power Snatches (R+115/75, Rx 95/65)

*18min time Cap

C: Metcon (Time)

On the 2:00 x 3 Rounds:

15/12 Cal Row/Ski or 11/8 Cal Bike

12 Lateral Burpees Over Rower or Barbell

On the 2:00 x 3 Rounds:

15/12 Cal Row/Ski or 11/8 Cal Bike

6 Lateral Burpees Over Rower or Barbell

*Home cal sub 10m shuttle runs x 15

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Chest - 7min Time Cap
200M Run

20 Push-ups

200M Run

20 Hand Release Push-ups

200M run

20 Diamond Push-ups

200M Run

20 Dive Bombers

B: Metcon (No Measure)

3 Rounds, 20min Time Cap
Dumbbells 50/35, 40/25

10 RDL

10 Hang Power Cleans

10 Front Squats

10 Clusters

10 Front Squats

10 Hang Power Cleans

10 RDL

1min Rest

C: Metcon (No Measure)

Arms: Sara's Style (BDay)
3 Rounds + 5 Reps (Empty BB)

Reverse Curls

Bicep Curls

Floor Skull Crushers

Vups/Knee Ups

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

2 Rounds

30 Devil Presses (R+50/35, Rx 40/25)

30 Box Jumps (R+24/20, Rx 20/16)

30 DB Thrusters

30 Burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1min Row Ski or Bike

10 Up dog down dog

10 Russian Baby Makers

10 Squats

B: Metcon (3 Rounds for reps)

AMRAP 9: (On the 0:00, 3:00 and 6:00)
250 Meter Row

15 Push ups

with the time remaining max Pendlay Rows (R+135/95, Rx 115/75)

*Score is the max number of Pendlay Rows completed

*Home meter sub 80 DU or 120 singles

C: Metcon (Time)

3 Rounds
800 Meter Run

5 Rounds of "Macho Man" (R+135/95, Rx 115/75)

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

* The intended time range for is between 20-30 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1min each
Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Front Squat (10RM Front Squat (=75% 1RM))

Front Squat

*Sq clean the first rep

C: Metcon (Time)

5 Rounds
21/16 Cal Row Ski or 15/12 Cal Bike

10 Double Dumbbell Thrusters (R+50/35, Rx 40/25)

5 Double Dumbbell Box Step-Overs (R+24/20, Rx20/16″)

*25 Min Time Cap

*Home Cal Sub 60 Mt climbers

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

HGX TEENS FIT – 9.3.2020

Warmup:

10 KB Russian Swings

10 Glute bridges

Next with PVC

10 Good Mornings

10 DL’s

10 Shoulder Press – behind the neck

10 Overhead Squats

Skill: Snatch (Time cap 20min)

3 Position (High Hang, Hang and Floor)

Pull / High Pull

Muscle Snatch

Snatch Drop (Feet closer then explode out) working on footwork, land/receiving position, progress the drops in increments to finally hitting the bottom) SPEED!

Snatch Balance (dip and drive under)

Snatch Press into Overhead Squat (Complex)

If time permits: Core

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 9.3.2020

UPPERBODY SWOLE WORKOUT (Total time cap 50min)

Round 1:

27 Cal Echo Bike/Ass Bike or Ski

21 DB Floor Press

21 Cal Echo Bike

15 DB Floor Press

15 Cal Echo Bike

9 DB Floor Press

9 Cal Echo Bike

DB Weight: 40/25

Round 2: Same Calories - 15 / 12 / 9 DB Floor Press Weight: 50/35

Round 3: Same Calories - 12 / 9 / 6 DB Floor Press Weight: 60/45

Rest 2min between rds

Time Remaining: CORE

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

B: Warm-up (No Measure)

3 Rounds (Use Wall Ball)
10 Deadlifts w/ Ball

10 Alt forward step lunges w/ Ball

10 Sq Clean w/Ball

C: Metcon (Time)

100 Double Unders, 50 Shoulder Taps

80 Double Unders, 50 Shoulder Taps

60 Double Unders, 50 Shoulder Taps

40 Double Unders, 50 Shoulder Taps

20 Double Unders, 50 Shoulder Taps

*15min time Cap

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
45 Wallballs Sq Jumps (R+20/14, Rx 16/12)

30/24 Cal Row Ski or 21/17 Bike

15 Deadlifts (R+ 275/185, Rx 225/155)

*Home Cal sub 60 step ups or 30 box jumps

*expect to complete around 2+ to 3+ rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Chest: 5 Rounds: (Time cap 20min)

8 KB Single Arm Floor Press per side (53/35, 44/26)

8 KB Offset Push-up per side (Angle to the floor)

8 Diamond Push-ups

8 Burpees over the KB

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank