Archives for July 2021

July 23, 2021 - No Comments!

7/23/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Conditioning
Power Clean and Push Jerk

10:00 EMOM

Complete 3 Reps Every Minute

*All Sets to be done at 65%

% are based off your 1RM Power Clean and Power Jerk

B: Metcon (Time)

9-12-15-12-9

Calorie Bike/Row/Ski

Hang Power Clean (R+115/75, Rx 95/65)

Front Squats

R+: As Prescribed

Rx: 95/65# Barbell

Scaled: 75/55# Barbell

Goal: 8-10

Cap: 15 min

This is a full out sprint! Work on quick and quality movement on the barbell.

July 22, 2021 - No Comments!

7/22/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (For Quality)

100 m Run

10 Pike Leg Lifts (sitting on your butt with your hand next to your hips lift both feet)

10 Push-ups

10 Russian twist

10 Scap Pull-ups

B: Split Jerk

Pause Split Jerk + Split Jerk

(2s Pause in dip position)

Sets 1-2: 2+1 reps @ 60%

Set 3: 2+1 reps @ 65%

Set 4: 2+1 reps @ 70%

Sets 5-6: 1+1 reps @ 70%

- Rest 1ish min B/T Sets

% are based off your 1rm Split Jerk

C: Metcon (Time)

Gymnastics Skill Work
100 DU

100ft Handstand Walk (50 down/50 back)

400m run

100 Handstand Walk

100 DU

100 Handstand walk

400m run

100 Handstand Walk

100 DU

R+: As Prescribed

Rx: 25ft HSW (12.5 down/ 12.5 back)

Scaled: 4 Wall walks / 200 Single Unders

Note 50ft=HGX Grown Strong wall to wall ball wall

Goal: 14-16:00

CAP: 20 Min

Work on unbroken sets on the HSW and focus on starting with you hands behind a line and finishing over the line. Work on smart sets with the double unders and break if you need to manage shoulder fatigue

Machine Sub:

Bike: 22/16 Cals

Row & Ski 30 cals

July 22, 2021 - No Comments!

7/22/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 7.22.2021

SHOULDERS – 4 Rounds (Rest b/t Rds = :30sec)

100m DB’s Farmers Carry

10 BB Seated Military Press (Front Rack) – Use Box or Bench

10 BB Seated Military Press (Behind The Neck)

15 Plate Standing Lateral Raises (Hip to Ovhd)

15 DBs Front/Side/Front Delt Raises

Immediately Into…..

BACK – 4 Rounds (Rest b/t Rds = :30sec)

10 Dbl DB Bent Over Rows

10 BB Wide Grip Bent Over Rows

5 Strict Pull Ups

5 Strict Chin Ups

20 Banded Lat Pull Downs (from the rig)

Immediately Into…..

Time permitting: Burnout X3

20 BB Reverse Curl + 20 Shoulder to OVHD

**Do not drop BB**

July 21, 2021 - No Comments!

7/21/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

2 Rounds (For Quality)

1:00 Wall Sit

:30 Handstand Hold (on wall) OR Plank Hold

20 Alt forward step Lunges

B: Squat Clean

(1 Halt Sq Clean + 1 Sq Clean)

Sets 1-2 : 2+1 reps @ 60%

Sets 3-4 : 1+1 reps @ 65%

Set 5: 1+1 reps @ 70%

- Rest 1ish min B/T Sets -

* Cleans are not touch and go,

reset after each

% are based off your 1rm Squat Clean

C: Metcon (Time)

10 ROUNDS
3 Clean and Jerks (R+135/95, Rx 115/75)

3 Bar Facing Burpees

R+: As Prescribed

Rx 115/75# barbell

Scaled: 95/65# Barbell

Goal: 6-8 min

Cap: 12min

This one is all about transitions and rep speed. This should be full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is

July 20, 2021 - No Comments!

7/20/2021

HomeGrown AthletX - HGX-FIT

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A: Deadlift

Deadlift: Working sets between 70-85%

Every 2min x 6 Rounds

5 Deadlifts

10 Good Mornings

***BUILD EACH ROUND***

B: Metcon (No Measure)

100 KB Russian Swings (53/35)

50 DL (205/145)

100 DB Floor Press (50/35)

July 20, 2021 - No Comments!

7/20/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds (For Quality)

1:00 Jumping Jacks

10 Inch Worms

15 KB Swings

10 KB squats

*Light Kettlebell

B: Back Squat (RETEST 1RM )

c: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP
15 supine bar rows

15 Kettlebell Swings (Russian) (R+70/53, Rx 53/44)

15 strict Handstand Push-ups

R+: As Prescribed

Rx: 10 supine bar rows / 10 HSPUs

Scaled: 15 supine bar rows with knees bent / 15 DB strict Press

Goal: 5+ Rounds

Break supin bar rows nd HSPU sets up early if needed. Work to keep swings unbroken and use these reps to breathe

July 19, 2021 - No Comments!

7/19/2021

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

:20 On / 10 Off

3 Rounds

Line Hops

Shoulder Taps

Air Squats

Push-ups

Then - 1 Round

PVC Snatch Warm-up

10 Pass Throughs

10 Snatch grip push press

10 Snatch Balances

10 Overhead Squats

B: Snatch (Week 1/12 - 5 Sets)

(Halt Sq Snatch below knee + Sq Snatch)

Sets 1-2 : 2+1 Reps @60%

Sets 3-4 : 1+ 1 Reps @65%

Set 5 : 1+1 Reps @70%

- Rest 1ish minutes B/T Sets

*% are Based off 1RM Snatch

*Squat Snatch are NOT touch and go, reset after each

The Halt Snatch is a great exercise to work on strengthening positions, learning how to assign tension properly and train the timing aspect of the arms and how that relates to the transition into your overhead squat.

A common error in Snatch technique is letting our hips rise BEFORE our shoulders. We don’t want to pull the Snatch from the floor with our arms or back.

Think about it like a leg press, where you’re really pushing with the legs to initiate the movement so shoulders and hips rise together

C: Metcon (6 Rounds for reps)

EMOM for 18:00 (6 Rounds)

Min 1: 8 Double DB Devil Press (R+50/35, Rx 40/25)

Min 2: 8 Bar Muscle-ups

Min 3: 18/14 Calorie Row

R+: As Prescribed

Rx: 6 Double DB Devil Press / 6 BMU / 15/12 Cal Row

Scaled: 5 Devil Press 35/15# / 5 Pull-ups / 12/9 Calorie Row

Goal: BMU should be unbroken throughout. This will be a high heart rate piece throughout so try and manage fatigue by moving efficiently on every movement. Pick a steady pace on the rower ski or Bike that will allow you to use to transitions straight to the devil press and start them right away. Remember if you are over :50 on any movement within the first couple of minutes, scale the reps but only scale each movements once during the EMOM

Machine Subs:

Ski/ Same

Bike: 16/12 Calorie

Run: 200m

July 18, 2021 - No Comments!

7/18/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST/DEADLIFT:

10-20-30

DB Floor Press (70/50, 60/40)

Deadlift (225/155, 185/125)

250M Run

REST 2min

ARMS: Empty Barbell

10 Sets

10 Bicep Curl

10 Strict Shoulder Press

10 Rows off the RIG

10 Supinated Rows off the RIG

10 Diamond Push-ups

July 17, 2021 - No Comments!

07.17.21

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time:

20 C2B Pull-ups

40 Hand-Release Push-ups

60 Hang Power Cleans (R+115/75, Rx95/65)

80 Wall Ball (R+20/14, Rx 16/12)

100m Bodyweight Walking Lunges

July 16, 2021 - No Comments!

7/16/2021

HomeGrown AthletX - Functional Fitness

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A: Snatch Pull (Complex)

5 Sets:

1 Snatch Deadlift

2 Snatch Pulls

1 power snatch

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
250m Run

7 Deadlifts (R+225/155, Rx 165/125)

10/7 Cal Row or Ski or 7/5 Cal Bike

Score = The total amount of rounds and rep accumulated at 20:00

The Run = 1 meter is 1 Rep

MODIFICATIONS

**[General Order – 1) Intensity (Can scale intensity via lighter loads, less reps/distance, or less overall time) 2) Movements via modifications, substitutions or replacement (injury)]

RUN

15/12 Cal Bike

DEADLIFTS

Decrease Load/Reps

Decrease Range of Motion (From Plates)

CAL

100m Run

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650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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