Archives for April 2021

April 9, 2021 - No Comments!

4/9/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
30 Bar over Burpees

30 Hang Squat Cleans (R+95/65, Rx 75/55)

30 Box Jump Overs (R+24/20, Rx20/16″)

30 Overhead Squats

30 Supine Bar Rows

30 Thrusters

B: Metcon (No Measure)

50 AbMat Sit-ups, 5-10 wall walks

40 AbMat Sit-ups, 5-10 wall walks

30 AbMat Sit-ups, 5-10 wall walks

20 AbMat Sit-ups, 5-10 wall walks

10 AbMat Sit-ups, 5-10 wall walks

*wall walk sub inchworms

April 8, 2021 - No Comments!

4/8/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (7 Rounds for reps)

Skill Conditioning
For Max Pistols:

Minute 1: 25 Double Unders + Max Alternating Pistols

Minute 2: 25 Double Unders + Max Alternating Pistols

Minute 3: 25 Double Unders + Max Alternating Pistols

Minute 4: Rest

Minute 5: 25 Double Unders + Max Alternating Pistols

Minute 6: 25 Double Unders + Max Alternating Pistols

Minute 7: 25 Double Unders + Max Alternating Pistols

R+ DU, Rx Singles

B: Metcon (3 Rounds for reps)

AMRAP 5:

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

12 Chest to Bar Pull-ups

9 Front Squats (R+135/95, Rx 115/75)

Rest 5 Minutes

AMRAP 5:

16/11 Cal Row or Ski or 12/9 Cal Bike

9 Chest to Bar Pull-ups

6 Front Squats (R+155/105, Rx125/85)

Rest 5 Minutes

AMRAP 5:

11/9 Cal Row or Ski or 9/6 Cal Bike

6 Chest to Bar Pull-ups

3 Front Squats (R+185/125, Rx155/105)

April 7, 2021 - No Comments!

4/7/2021

HomeGrown AthletX - Functional Fitness

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A: Push Jerk (Technique)

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

*Pause takes place in the catch position for 2 seconds. Light to moderate weights across.

B: Metcon (Time)

8 Rounds For Time:

8 Push Jerks (R+135/95, Rx 115/75)

8 Bar Facing Burpees

C: Metcon (No Measure)

Row Intervals
On the Minute x 9:

Minute 1: 18/15 Calorie Row or Ski

Minute 2: 15/12 Calorie Row or Ski

Minute 3: 12/9 Calorie Row or Ski

Minute 4: 18/15 Calorie Row or Ski

Minute 5: 15/12 Calorie Row or Ski

Minute 6: 12/9 Calorie Row or Ski

Minute 7: 18/15 Calorie Row or Ski

Minute 8: 15/12 Calorie Row or Ski

Minute 9: 12/9 Calorie Row or Ski

April 6, 2021 - No Comments!

4/6/2021

HomeGrown AthletX - Functional Fitness

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A: Snatch

5 Sets: Technique

2 Snatch Balances

1 Hang Squat Snatch

Rest as needed between sets. Light to moderate weights across.

Following, Not for Time:

3 Sets: 1 Squat Snatch

**Record heaviest Snatch

B: Metcon (Time)

800 Meter Run

12 Strict Chest To Bar Pull-ups

800 Meter Run

9 Strict Chest To Bar Pull-ups

800 Meter Run

6 Strict Chest To Bar Pull-ups

*All pull ups need to be unbroken. If a set is Brocken there is a 100 Meter "Penalty" sprint

April 6, 2021 - No Comments!

4/6/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 4.6.2021

CHEST: DB/Med Ball

5 Sets

8 x DB Floor Press

8/side Offset Push-ups from Med Ball

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

REST 2min

ARMS: 5 Sets

20 x BB Skull Crushers (On the floor)

20 x BB Reverse Curls

20 x BB Bicep Curls

April 5, 2021 - No Comments!

4/5/2021

HomeGrown AthletX - Functional Fitness

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A: Back Squat

On the 2:30 x 5 Sets:

Set 1: 10 Back Squats

Set 2: 8 Back Squats

Set 3: 6 Back Squats

Set 4: 4 Back Squats

Set 5: 2 Back Squats

Build in weight each set.

**Record Set 5 at 2reps

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
21 Wallballs (R+20/14, Rx 16/12)

18 Single DB Alt Power Snatches (R+50/35, Rx 40/25)

15 Toes to Bar

12 Single DB Box Step ups (R+24/20, Rx20/16″

April 4, 2021 - No Comments!

4/4/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HAPPY EASTER SUNDAY

CINDY - BALLS TO THE WALLS

AMRAP 30

5 Pull-ups

10 Push-ups

15 Air Squats

***Every 2min, starting at 0:00, 5 Wall Balls***

(0:00, 2:00, 4:00, 6:00...)

B: Metcon (No Measure)

EMOM X 10

CORE!!!

April 3, 2021 - No Comments!

04.03.21

HomeGrown AthletX - Functional Fitness

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A. : Metcon (No Measure)

EMOM 12

Min 1 – 150 m Run

Min 2 – 12 AB -Mat Sit-Ups

Min 3 - 10 Alt Spiderman

Min 4 – 5 Empty Bar Good Morning + 5 Strict Press + 5 Front Squats

B. : Metcon (Time)

25 Min AMRAP

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

30 Kettlebell Swings (R+53/35, Rx44/26)

30 Forward Lunges

30 V-ups

30 Push Presses (R+95/65, Rx75/55)

30 Wall Ball Shots (R+20/14, Rx16/12 )

30 Power Cleans

The dream is free. The hustle is sold separately.

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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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