Archives for April 2021

April 30, 2021 - No Comments!

4/30/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (6 Rounds for weight)

Weighted Supine Bar Rows

On the 2:00 x 6 Sets:

5 Weighted Supine Bar Rows

*may need partner or coach to add plates to chest

B: Metcon (Calories)

AMRAP 18
Max Calorie

Every 3 Minutes [Starting at 0:00]:

50 Double Unders

12 Burpees

We have two parts to today’s workout, starting with some weighted Supine Bar Rows. You can elevate your feet on a box and add plates to your hips as needed

In order to build in some recovery time, a new round begins every 2 minutes [0-2-4-6-8-10] The 5 reps within that 2-minute window are designed to be completed unbroken. Athletes have the option to increase weight with each set or stay at one load across. These are to be performed with the palms facing away from the body

Our metcon that follows is scored as total calories accumulated over the 18 minutes

The jump rope and Burpees every 3 minutes will interrupt our progress on the row, ski or bike

Complete the listed reps on the rope and Burpees before moving back to the cal

Rope and Burpees happen on the [0-3-6-9-12-15] These should take no more than 2 minutes to complete, giving you at least 1 minute on the row, ski or bike

DOUBLE UNDERS

Choose a rep number or variation that takes 1 minute or less to complete

CALS

Athletes can keep the monitor running for all 18 minutes or write down their calories after each round

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

75 Single Unders (1.5x)

50 Double Taps

CALS

Max Calorie Any Machine

Max Shuttle Runs [10 Meters]

C: Metcon (No Measure)

3 Rounds
8 Dumbbell Bulgarian Split Squats (Each Leg)

10 Strict Toes to Bar

50m Single Kettlebell/DB Farmers Carry (Each Side)

Rest as Needed Between Sets

April 29, 2021 - No Comments!

4/29/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

TEAMS OF 2
AMRAP 25min

13/10 Cal Row or Ski or 9/7 Cal Bike

12 Hang Power Clean (R+95/65, Rx 75/55)

15 Push-ups

*Alternate Every Station With Partner. One partner works and one rests.

Example P1 Row while P2 rest after P1 is done P2 starts on HPC and P1 rest, once P2 is done P1 starts push ups and p2 rest then a new round where P2 rows and so on for 25 min

B: Metcon (No Measure)

3 Rounds
:30 side plank (each side)

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2:00 between sets

April 28, 2021 - No Comments!

4/28/2021

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Stamina (2 Rounds)

:30s Max Strict Pull-Ups

Rest :30s

:30s Max strict C2B Bar Pull-Ups

Rest :30s

*use a band if needed

B: Metcon (Time)

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

40 Box Jumps (R+24/20, Rx20/16″)

30 Lateral Barbell Burpees

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

1000m Run

*18min time Cap

C: Metcon (No Measure)

4 Rounds
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Have DB on Chest.

April 27, 2021 - No Comments!

4/27/2021

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Practice

3-6 Rounds for Quality:
9 Box Jump Overs (R+24/20, Rx20/16″)

3-9 Chest To Bar Pull-Ups

Rest 1:00

*14min time cap

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
1 Power Clean (R+155/105, Rx125/85)

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders



Add 1 Power Clean Per Round

April 27, 2021 - No Comments!

4/27/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 4.27.2021

CHEST: Time cap 25min

5 x 10 Incline Bench Press (with 45/35# plate)

5 x 10 BB Incline Close Grip Press

5 x 12 DBs Incline Flys

5 x 10 DB Pull Over (Use bench)

REST 2min (Rig set-up)

ARMS:

4 Sets ALL 15 reps

A. BB Rows from Rig (pronate grip)

B. BB Supinated Rows

C. BB Reverse Curls

April 26, 2021 - No Comments!

4/26/2021

HomeGrown AthletX - Functional Fitness

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A: Handstand Practice (Alternating On the Minute x 10 (5 Rounds):)

Min 1 – 5 Touch and Go Power Cleans

Min 2 – :30sec Freestanding HS

Build in weight on the cleans each round.

For the HS try and get on the wall if you haven't before or try to come off the wall and hold a free standing HS. Or L-sit DB hold

B: Metcon (Time)

50-40-30-20-10: Calories Row/Ski *

After each round:

10 Deadlifts (R+185/135, Rx155/115)

10 Handstand Pushups

40 Double-Unders

*Bike:: 36-29-21-14-7

C: Metcon (No Measure)

Midline
3 Rounds

20 GHD wall ball Sit-Ups w/ feet anchored

20 Supermans

Rest as needed between sets.

April 25, 2021 - No Comments!

4/25/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 4.25.2021

A. Back: 4rds (Time cap 15min)

10 BB Bent Over Rows

10 BB Bent Over Rows (Wide Grip)

10 BB Yates Bent Over Rows

10 Chin-ups

B. WOD: Every 3:00 x 10

10 DB Down Up Deadlift

10 DB Front Squats

10 DB Upright Row

10 DB Shoulder 2 Overhead

April 23, 2021 - No Comments!

4/23/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for reps)

5 Rounds:

AMRAP 4:

100m Sprint

30/20 Calorie Row or Ski or 21/14 Bike

Max Burpees

Rest 4 Minutes Between Rounds

In todays workout with a good amount of rest built in after each round, we’re looking to bring the intensity in these short and simple intervals. GO HARD!

R+ 30-40 Burpees per Round Rx 20-30 Burpees per Round.

GO HARD!

In the 4-minute windows, you’ll complete the listed number of meters and calories before moving on to the scored station, the Burpees

Record total burpees for the 5 rounds. GO HARD!

Come on in. Your first class is on us

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Give us a call or shoot us a text

650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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