Archives for September 2021

September 30, 2021 - No Comments!

9/30/21

HomeGrown AthletX - HGX-FIT

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A: Front Squat

For Load: 1RM Front Squat – 15-20min

Rest 3min

Front Rack Static Hold at 120-160% of today’s 1RM

3 x :10sec

B: Metcon (No Measure)

Complete the following in sets: 4 Sets

10 KB Goblet Squats

10/Side KB Alt Cossack Lunges

10/side KB Alt Curtsy Lunges

Core: Time Remaining

September 30, 2021 - No Comments!

9/30/2021

HomeGrown AthletX - Functional Fitness

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A: Push Press (Week 11/12)

Set 1: 5 reps @ 75%

Set 2: 5 reps @ 80%

Set 3: 5 reps @ 85%

Set 4: 5 reps @ 85%

- Rest 2 minutes B/T Sets

% are based off your 1rm Push Press

**Record Set 4

B: Metcon (Time)

70 Double Unders (SUB 140 single unders)

15 Strict Ring Dips

42 Kettlebell Swings (R+70/53, Rx53/44)

70 Double Unders

12 Strict Ring Dips

30 Kettlebell Swings

70 Double Unders

9 Strict Ring Dips

18 Kettlebell Swings

DIP SUBS: banded, bench, ring rows

Goal = 15-17:00 minutes

Time Cap = 20 minutes

*This workout is going to be heavy on the shoulders, break up the Strict Ring Dips to avoid failure or muscle fatigue. On the Kettlebell Swings. Aim for no more than 2 sets.

September 29, 2021 - No Comments!

9/29/2021

HomeGrown AthletX - Functional Fitness

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A: Squat Clean (Week 11/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90+%

- Rest 2 minutes B/T Sets -

Cleans are not touch and go

% are based off your 1rm Clean

**Record Set 4

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
14 Renegade Rows (R+50/35, Rx40/25)

(the standard for today is R row L row =2 reps)

50ft Handstand Walk (R+Unbroken)

14 Dumbbell Box Step ups (R+24/20, Rx20/16)

HANDSTAND WALK SUB: 2 Wall Walks + :20 hold

Goal: 4+ Rounds

Push yourself on your skills. The lower volume provides an opportunity for unbroken movements. Let's move with a purpose.

September 28, 2021 - No Comments!

9/28/2021

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week 11/12)

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 3 reps @ 90+%

Rest as needed b/t sets

% based on 1RM back squat

B: Metcon (No Measure)

EMOM x 20:00

1: 15 Wall balls (R+20/14,Rx16/12)

2: 12 Push-ups

3: 1 Round of *

4: Rest

*= 12 Deadlifts / 9 Hang power Cleans / 6 Pendlay Rows (R+155/105, Rx125/85)

Goal: Try and keep WB and PU unbroken and finish in less than :50sec. Push yourself on the BB round and work for unbroken sets due to rest period.

September 28, 2021 - No Comments!

9/28/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 9.28.2021

CHEST: INCLINE (Use 45# Plate under bench)

Work for a heavy 2 (15-20 min)

BACK: 5 Sets

10 DB Pullover (flat bench)

5 Strict Supinated Chin-ups

10 BB Bent Over Rows

10 BB Yate Rows

20 Banded Lat Pulls

September 27, 2021 - No Comments!

9/27/2021

HomeGrown AthletX - Functional Fitness

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A: Snatch (Week 11/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 85%

Set 4: 2 reps @ 90+%

- Rest 2 minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Snatch

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 10
250m Run

4 Bar Muscle-Ups

3 Squat Cleans (R+185/125, Rx155/105)

Goal = 4 rounds +

BMU SUBS: 4 Banded MU, 4 Jumping MU, 6 Chest To Bar Pull-Ups, 6 banded C2B pull ups, 6 jumping C2B

*Aim for today is to cycle through the Bar Muscle-Ups and Squat Cleans. Your recovery is on the run.

Challenge yourself and attempt unbroken cleans on each set.

September 26, 2021 - No Comments!

9/26/2021

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ACTIVE RECOVERY
5 ROUNDS (CAP 20min)

50 DU or 100 Singles

12 Russian KB Swings

12 KB Cyclist Squats

10/side Reverse KB Deficit Lunges

AMRAP 15

20 Abmat Situps

20 DB Russian Twists

20 Bicycle Crunches

20 Ankle Touches

20 Vups or Knee-ups

1min Plank

Remaining Time - Mobility: Foam Roller, Banded Stretches, Lacrosse Ball, etc..

September 25, 2021 - No Comments!

9/25/2021

HomeGrown AthletX - Functional Fitness

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A: Deadlift (Week 10/12)

Every 2:00 x 6 Sets

Sets 0-3: 8 Reps

Sets 4-6: 6 Reps

Deadlifts MUST be Unbroken

*Start at 60% of 1Rm Deadlift and add weight each set

B: Metcon (Time)

30 Ab Mat Sit-ups

15 Hang Power Cleans (R+155/105, Rx135/95)

15 Toes to bar

30 Ab Mat Sit-ups

15 Hang Power Cleans

15 Toes to bar

30 Ab Mat Sit-ups

15 Hang Power Cleans

15 Toes to bar

30 Ab Mat Sit-ups

Goal: 12:00-13:00

There will obviously be quite a bit of ab interference here so make sure you pick a barbell weight that can be unbroken or 1 break.

September 24, 2021 - No Comments!

9/24/2021

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Barbell Conditioning
Squat Cleans (unbroken)

12 Reps (R+ 115/75, Rx 95/65)

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

6 Reps (R+155/105, Rx 135/95)

3 Reps R+ 185/125, Rx 155/105)

B: Metcon (5 Rounds for time)

5 Rounds
500 m Run

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

Rest :60 sec B/T Rounds

Goal: Sub 3:00 Per Sets

:60 rest will go quickly so keep this in mind when pacing your run. The squats should be unbroken .

30min time cap

September 23, 2021 - No Comments!

9/23/2021

HomeGrown AthletX - Functional Fitness

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A: Push Press (Week 10/12)

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 80%

Set 3: 3 reps @ 85%

Set 4: 3 reps @ 87+%

Set 5: 3 reps @ 87+%

- Rest 1 ish minutes B/T Sets

% are based off your 1rm Push Press

Use these sets to work up to a heavy 3Rm for the day. Do not need to be a PR

B: Metcon (4 Rounds for reps)

4 Rounds x 3:00 AMRAP
200m Run

10 Strict Handstand Push-ups

- Max Sandbag Cleans over shoulder (R+150/100, Rx100/75)

Rest 2:00 b/t amraps

Scaled: 12 Regular Push-ups / Med ball Sq Cleans

Goal: 5+ Reps

The Handstand Push-ups should stay unbroken as long as possible and you should have :45+ each round for the sandbag cleans

The dream is free. The hustle is sold separately.

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breanne@hgxfit.com

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San Carlos, CA
94070

 
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