Archives for August 2021

August 31, 2021 - No Comments!

8/31/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 8.31.2021

CHEST: INCLINE (Use 45# Plate under bench)

3 x 5 Incline Bench Press

***Working weight at 75-80% of 1RM bench***

3 x 10 Close Grip Incline Bench Press

3 x 10 DB Pullover

REST 2min

CONDITIONING: Move with a purpose!

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

DB RDL

Bench Press @ 70% of 1RM

BB Bicep Curls (W/Weight)

Bench Dips

BB Rollouts

August 31, 2021 - No Comments!

8/31/2021

HomeGrown AthletX - Functional Fitness

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A: Back Squat

Pause Back Squat + Back Squat

(:02 Pause in Bottom)

Set 1: 2+3 reps @ 75%

Set 2: 2+2 reps @ 80%

Set 3: 2+2 reps @ 82-85%

Set 4: 1+2 reps @ 85%

Set 5: 1+2 reps @ 85+%

- Rest 2 minutes B/T Sets -

% are based off your 1rm Back Squat

B: Metcon (3 Rounds for reps)

4:00 AMRAP x 3

40 Double Unders (sub 80 singles)

6 Ground to Overhead (SN or C&J) (R+125/85, Rx95/65)

Rest 1:30

Goal: 4+ Rounds Each AMRAP

This workout will be all about transitions and movement efficiency. Take advantage of the GTOH. Switch between snatching and c&j and learn what is more efficient for you

August 30, 2021 - No Comments!

8/30/2021

HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex)

Snatch Pull + Sq Snatch (Floor)

Set 1: 2+2 reps @ 70%

Set 2: 2+2 reps @ 72-75%

Set 3: 1+2 reps @ 78%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80%

Set 6: 1+2 reps @ 82%

- Rest 1ish minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Sq Snatch

B: Metcon (Time)

w 20/14# Vest

3 Rounds

30 Double DB Front Squats (R+50/35, Rx40/25)

20 Push-ups

10 Strict Pull-ups

Scaled: Air Squats / No Vest /10 Push-ups/ Ring Rows

Goal: 9:30-10:30

Cap: 15 Min Cap

Front Squats should be unbroken throughout or just one break. Break up push-ups and pull-ups early

August 29, 2021 - No Comments!

8/29/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 8.29.2021

3 Rounds

LANDMINES

10 Front Squat

10 Front Squat to Shoulder Press

10/side Half Kneeling – Single Arm Shoulder Press

10/side Bent Over Single Arm Rows

10/side Reverse Lunge (same side steps back into a lunge – arm is straight)

10/side Squat with Rotational Press (back arm holds BB – rotate and press)

REST 5min

EMOM: 18min

Min1: Max Vups/Knee-ups

Min2: Max Hang Power Cleans

Min3: Max BB Ovhd Lunges

Min4: Max Push-ups

Min5: Max Row

Min6: Rest

August 28, 2021 - No Comments!

8/28/2021

HomeGrown AthletX - Functional Fitness

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A: Deadlift (Every 2:00 x 6 Rounds Complete)

5 Deadlifts Between 65-80%

:30s Plank

*Add weight from last week and record deadlift loads

*Deadlifts MUST be UNBROKEN

*% Based on 1RM Deadlift

B: Metcon (Time)

3 Rounds

20 Front Squats (R+115/75,Rx95/65)

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

15 Strict Handstand Push-ups

Rx: 10 Strict HSPU

Scaled: Regular Push-ups

Goal: 10-13:00

Cap: 18 min

This will be very shoulder intensive so work to use good hip extension on the devil press so save yourself for the handstand push-ups

August 27, 2021 - No Comments!

8/27/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Barbell Conditioning
30 Power Snatches (R+75/55, Rx 65/45)

Rest 1:00

20 Power Snatches (R+95/65, Rx75/55)

Rest 1:00

20 Shoulder to Overhead (R+95/65, Rx75/55)

Rest 1:00

30 Shoulder to Overhead (R+75/55, Rx 65/45)

*Score is total time to complete all four movements (subtract the rest)

B: Metcon (Time)

42-30-18 reps of:

Calorie Row or Ski

Alt DB Hang Snatches (R+50/35, Rx40/25)

Time Cap: 15 minutes

This one is all about dropping the hammer. Pure intensity, go hard on the rower and try to breathe and recovery as much as possible on the DB hang snatches

Machine Subs:

Assault Bike: 32-22-12

August 26, 2021 - No Comments!

8/26/2021

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 3 reps @ 70%

Set 2: 3 reps @ 75%

Set 3: 3 reps @ 75%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 82%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (Time)

500m Run

30 Wall Balls (R+20/14, Rx 16/12)

20 Toes to bar

500m Run

30 Wall balls

20 Toes to bar

500m Run

30 Wall balls

20 Toes to bar

Scaled: 20 Knee raises or toes to rig

Goal: 16:00 -18:00

CAP: 22 Min

Smart breaks on the wall balls and toes to bar to save yourself for later rounds. Use the run to recover and practice good technique on the wall balls to relax your arms

August 26, 2021 - No Comments!

8/26/2021

HomeGrown AthletX - HGX-FIT

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A: Front Squat (Every 2min)

Set1: 3 reps @ 80%

Set2: 3 reps @ 80%

Set3: 3 reps @ 80%

Set4: 3 reps @ 80%

Set5: 3 reps @ 80%

B: Metcon (No Measure)

4 Sets

"21" Empty BB

10 DBL DB Tricep Kickbacks

15 Plate Bicep Curls + 15 Plate Tricep Ext

20 Diamond Push-ups

Immediately Into...

150 Single Leg Vups

150 Russian Twists

August 25, 2021 - No Comments!

8/25/2021

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Clean Pull + Sq Clean (Floor)

Set 1: 2+2 reps @ 65%

Set 2: 2+2 reps @ 65%

Set 3: 1+2 reps @ 70%

Set 4: 1+2 reps @ 75%

Set 5: 1+2 reps @ 75+%

Set 6: 1+2 reps @ 75%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go

% are based off your 1rm Clean

B: Metcon (4 Rounds for reps)

AMRAP: 4 x 3:00 On / 1:00 Off
12 Alt Pistols

8 Alt Single Arm DB Clean and Jerk (from floor) (R+50/35, Rx40/25)

- Max Burpee Box Jump Overs (R+24/20, Rx20/16)

Rx: 8 Pistols

Scaled: 35/15 DB / 20 Air Squats

Goal: 10+ Reps / Round

You should have :45-1:00+ to work on the BBJO

August 24, 2021 - No Comments!

8/24/2021

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Pause Back Squat + BSQ (:02 Pause in Bottom))

Set 1: 2+2 reps @ 70%

Set 2: 2+2 reps @ 75%

Set 3: 1+2 reps @ 80%

Set 4: 1+2 reps @ 85%

Set 5: 1+2 reps @ 85+%

- Rest 1ish minutes B/T Sets -

% are based off your 1rm Back Squat

B: Metcon (2 Rounds for time)

2 Rounds

50 Double Unders

20 Hang Power Cleans (R+155/105, Rx125/85)

50 Double Unders

40 V-ups

50 Double Unders

20 Hang Power Cleans

50 Double Unders

Rest 2:00 B/T Rounds

Goal: 6-7:00 / Round

CAP: 20 Min

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650-218-5836

Send us an email

breanne@hgxfit.com

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551 Taylor Way
San Carlos, CA
94070

 
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