HomeGrown AthletX - HGX-FIT

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A: Back Squat (Build to a HEAVY 2)

HGX FIT 7.6.2021

BACK SQUAT

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

BUILD TO A HEAVY 2 REP

Immediately…

4 Sets

10 BB Curtsy Lunge

10 KB Cyclist Squats

B: Metcon (No Measure)

BACK
5x10 Pendlay Rows (flat back/tabletop/NO bouncing)

5x10 Bent Over Rows (wide grip at 45 degrees)

5x10 Banded T-Bar Rows (Green Band)

HomeGrown AthletX - Functional Fitness

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A: Hang Power Clean (Complex)

5 Rounds

1 Clean Deadlift

2 Hang Clean Pulls

1 Hang Clean High Pull

1 Hang Power Clean

*Build up in wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
2, 4, 6, 8, 10….

Box Jump Over (R+30/24,Rx24/20″)

DB Alt Renegaded Row (R+50/35, Rx 40/25)

*Run 250m after every round

MODIFICATIONS:

BOX JUMP OVER

Decrease Height

Step Over

Broad Jumps

RENEGADE ROWS

Decrease Load

2x Shoulder Taps

Alternating Dumbbell Bench

RUN

13/10 Cal Bike

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

BUILD TO A HEAVY 2 REP

Immediately…

3 Sets

10 DB Flys

8 DB Pullover (Heavy)

8 Close Grip Bench Press

B: Deadlift

12-9-6-3-6-9-12 (sample of %’s. 60/70/80/90/85/75/65)

START at 60% for your first 12reps and add weight throughout.

The second half should be heavier than the first half.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
Max Reps Empty Barbell Bent Over Rows

10 Tempo Push-ups (5s down, full speed up)

B: Metcon (Time)

2000m Row or Ski or 120/84 Cal Bike

*Every 2 Minutes on the Minute Starting on the 0:00; perform 5 Burpees over the Erg or Hurdle

[Score = Time taken to complete the workout]

MODIFICATIONS

METERS/CALS

Decrease distance 1600m or 1200m

BURPEE OVER THE OBJECT

Step over

Burpees in place

"No Push-up" burpees

C: Metcon (No Measure)

Midline - If time permits
21-15-9:

Pausing Supermans (1s at top)

Ab mat sit ups

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week#5)

Wave #1

Set #1 – 5 Back Squats @ 73%

Set #2 – 3 Back Squats @ 78%

Set #3 – 1 Back Squats @ 83%

Wave #2

Set #4 – 5 Back Squats @ 78%

Set #5 – 3 Back Squats @ 83%

Set #6 – 1 Back Squats @ 88%

Wave #3

Set #7 – 5 Back Squats @ 83%

Set #8 – 3 Back Squats @ 88%

Set #9 – 1 Back Squats @ 93%

Set #10 - 15 reps Front Squat at 50% of your 1 rep max back squat

Rest around 2min between sets

B: Metcon (Time)

1 Rounds for Time
90/70 Calorie Row 63/49 Cal Bike

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

50 Power Snatches (R+75/55, Rx 65/45)

30 Burpee Box Jumps (R+24/20, Rx20/16″)

*Score = Total time it takes to complete the workout

This is a looooooong one. We can learn a lot about ourselves on these days. Strategy will be key.

One round should take anywhere between 15:00-20:00. Therefore, today’s workout will have a time cap of 25:00.

The goal will be to finish the workout in under 25:00, or accomplish as much work as possible within 25:00.

If you do not finish, log your time as 25:00 and log the number of rounds and repetitions in the notes section.

WORKOUT MODIFICATIONS

CALS

1200m Run

WALL BALLS

Decrease Load/Reps

Squat Jumps

Goblet Squats

Single Dumbbell Thrusters

Push Presses

POWER SNATCHES

Decrease Load/Reps

From the Hang

Single Dumbbell Power Snatch

BURPEE BOX JUMPS

Decrease Height/Reps

Step to Box

"No-push-up" Burpees

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 7.4.2021 HAPPY 4TH OF JULY

Back: 5 Rounds (CAP 18min)

10 x Bent Over Row (wide grip)

10 x Pendlay Rows

10 x Yates Row (wide grip)

10/side DB Single Arm Rows

WOD: 10-9-8-7-6-5-4-3-2-1

DB Floor Press (50/35, 40/25)

DB Power Cleans

Chin-ups (Supinated)

BB/DB Skull Crushers

DB Hammer Curls

100M Run

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

TEAM 1776

US INDEPENDENCE DAY TEAM WOD

For Time (in a Team of 3)

Kettlebell Swings (Rx 53/35)

Box Jumps (Rx 24/20)

Air Squats

Push-Ups

Burpees

Pull-Ups

Sit-Ups

Row (calories)

Double-Unders

Wall Ball Shots (Rx20/14)

Ball Slams (Rx 30/20)

Dumbbell Push Press (Rx 50/35)

*As a team, complete a total of 1776 reps involving all exercises in any order, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Half Kneeling Single DB Press

8 Double Dumbbell Bent Rows

8 Push-Ups

Rest as needed between sets.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50 Single DB Thruster (R+50/35, Rx 40/25) (switch arms as needed)

40 Box Jumps (R+24/20, Rx20/16″)

30 Double DB Alt Renegade Rows

20 Toes to Bar

10 Bar Muscle-ups

THRUSTERS

Decrease Load

Decrease Reps

BOX JUMPS

Decrease Height

Decrease Reps

Box Step Ups

Step Back Reverse Lunges

TOES TO BAR

Reduce Reps

Toes as high as possible

Hanging Knee Raises

Kip Swings

20 Toes Raises

BAR MUSCLE UPS

Decrease Reps

Jumping Bar Muscle-ups

Burpee Pull-ups

HomeGrown AthletX - HGX-FIT

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A: Back Squat (3x3 at 95+%)

Rest as needed between sets.

After Back Squats

4 Sets

10 BB Reverse Lunges (Right)

10 BB Reverse Lunges (Left)

B: Deadlift (5x5 at 85% of 1RM)

Rest as needed between sets

HomeGrown AthletX - Functional Fitness

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A: Hang Power Snatch (5 Sets)

1 Snatch Deadlift

2 Hang Snatch Pulls

1 Hang (just above knee level) Power Snatch

*work on technique and build in wt.

B: Metcon (Time)

3 Rounds for Time - Cap 18min
100 DU

20 KB Swings (R+70/53, Rx 53/44)

2 Rope Climbs

MODIFICATIONS

DOUBLE UNDERS: 1:00 DU Attempts, or 200 Single Unders, or 100 Line Hops

KBS

Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) Russian KBS

ROPE CLIMBS

Decrease Reps, or Decrease Range of Motion (only go half way up) or 4 Knees to Elbows

[Score = Time taken to complete the workout]

let shoot for 12-15min with a 18min time cap