Archives for March 2022

March 31, 2022 - No Comments!

3/31/2022

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Deadlift (Wave x3)

9-7-5, 9-7-5, 9-7-5

Start at 68-70%. Build to a heavy set for each rep count.

:20sec to change weight b/t rep count.

1:30 rest b/t wave

B: Metcon (No Measure)

Arms: 3 Rounds

Bicep "21"

10/Arm DB Single Arm Tricep Ext (behind head)

Midline: Every 1min for 15min. Alternate between

Plank Hold, 1min

7 to 10 Strict Toes To Bar

L-Sit, :30 to :40sec

March 31, 2022 - No Comments!

3/31/2022

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds for quality
10m Low Crawling Lunge

10 Goblet Squats

7 Banded Russian KBS

3 Broad Jumps

B: Warm-up (No Measure)

Snatch Primer
A) Hang Snatch High Pull + Hang Muscle Snatch + Snatch Grip Strict Press + Overhead Squat + Drop Snatch + Tall Snatch

B) Low Hang Muscle Snatch + Hang Power Snatch + Snatch Balance + Overhead Squat + Hip Snatch

C) Low Hang Power Snatch + Hang Squat Snatch + Overhead Squat + Low Hang Squat Snatch

C: Power Snatch

Power Snatch + Hang Power Snatch + Overhead Squat

10:00 EMOM

2+2+2

Load: Choice

D: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

10 American Kettlebell Swing (R+53/35, Rx44/26)

1-2-3-4-5-6-7…. Burpee Box Jump Overs (R+24/20, Rx20/16″)

Goal: Get through the 7 BBJO round and into the round of 8 BBJO.

March 30, 2022 - No Comments!

3/30/2022

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds for Quality (Cap 10:00)
1:00 Cardio

6/6 KB Windmills

30sec/30sec Shoulder CARs

8 Scapular Pull-Ups

8 Ring Rows

B: Turkish Get Up

Take 10:00 to Find a Heavy Turkish Get-Up (Each Side)

C: Metcon (2 Rounds for reps)

16:00 EMOM

Min 1: 150m run or 12/9 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 50 DU

Min 4: 1/1 Turkish Get-Ups (R+50/35, Rx 40/25)

R: 4:00

12:00 EMOM

Min 1: 200m run or 15/11 Cal Bike

Min 2: 10 Strict Pull-Ups

Min 3: 75 DU

Min 4: 1/1 Turkish Get-Ups

March 29, 2022 - No Comments!

3/29/2022

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Sets or 10:00 for Quality
25ft/25ft Quadruped Crawl Forward/Back

10 Empty Barbell RDLs + 5 No Dip Muscle Cleans

10 Air Squats @ 3030 Tempo

60sec Dead hang

10 Alternating Lunges

B: Metcon (No Measure)

8:00 EMOM

Min 1: 8/8 Bulgarian Split Squat 21x0 Tempo

Min 2: 5 Seated Box Jump to High Box

C: The Chief (AMRAP - Rounds)

Max rounds in 3 minutes of:

3 Power Cleans, 135#/95#

6 Push-ups

9 Squats

Rest 1-minute.

Repeat for a total of 5 cycles
(Rx135/95, scaled 115/75)

March 29, 2022 - No Comments!

3/29/2022

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press

Bench press 5x5 at 75-80% of 1RM

Immediately into...

5 Rounds

8 DB Pull Overs (Heavy)

12 Banded Flys

B: Metcon (No Measure)

Back: 4 Rounds

8 Yates Rows

8 Wide Grip Bent Over Rows

20 Hollow rock pull overs

Rest :30sec

March 28, 2022 - No Comments!

3/28/2022

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds for quality
400-200-200m Run

50ft Samson Walking Lunge

20 sec Half Kneeling SA OH Hold

6 Inchworm Push-Ups

10m A-Skips

10m B-Skips

B: Shoulder Press (Strict)

Every 2:30 for 7:30

Set 1: 12 Reps @ 55%

Set 2: 10 Reps @ 60%

Set 3: 8 Reps @ 65%

C: Metcon (Time)

10 Alternating Single Arm Devils Press (R+50/35, Rx 40/25)

400m Run (Sub 30/22 Cal Bike)

10 Toe to Bar

10 Alternating Single Arm Devils Press

400m Run

15 Toe to Bar

10 Alternating Single Arm Devils Press

400m Run

20 Toe to Bar

Goal Time Domain: 9:00-15:00

Time Cap: 18:00

March 27, 2022 - No Comments!

3/27/2022

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Body Weight/Empty BB Conditioning
7 Rounds

20 Push-ups

20 Vups/Knee Ups

20 Air Squats

20 BB Front Delt Raises

20 Reverse Curls

20 Shoulder To Ovhd

20 Behind The Neck Lunges

250M Run

March 24, 2022 - No Comments!

3/24/2022

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Back Squat

5x5 at 75%

KB Cyclist Squats 5x10 (use 25 or 35# plate)

Rest: 1:30-2:00m

B: Metcon (No Measure)

Landmines: Time remaining

10/side Single Leg DL

10/side Single Leg Reverse Lunge

10/side Half Kneeling Shoulder Press

10/side Bent Over Row

20 Seated Russian Twist

Rest: 1:00

March 23, 2022 - No Comments!

3/23/2022

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

2 Rounds for Quality (10min Cap)

1:00 KB 90/90 Hip Flow

10 Alternating Scorpion Stretch (5/5)

10 Samson Walking Lunge (5/5)

:15/:15 Overhead Tricep Stretch

B: Warm-up (No Measure)

Primer - 5min
-High Hang Muscle Clean + Front Squat + 1 and ¼ Front Squat

-Hang Muscle Clean + 1 and ¼ Front Squat + Tall Squat Clean

-Low Hang Muscle Clean + Front Squat + High Hang Squat Clean

*Add Loads

Pause Clean Pull + Slow Squat Clean + Squat Clean

C: Squat Clean (20min cap)

3 Sets

3 Reps @ 70%

R: 45sec

3 Reps @ 75%

R: 45sec

2 Reps @ 80%

R: 60sec

1 Rep @ 82%+

R: 2:00 b/s

*increase weight each set

D: Metcon (Time)

For Time:

2 Rounds

70/57 cal row or ski or 50/40 Cal Bike

30 Burpees to Target 6’’

Rest 3min

Time Domain: 5:00-8:00 per round with a 20 min Time Cap.

March 22, 2022 - No Comments!

3/22/2022

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Bench Press

Bench press 5x8 at 70-75% of 1RM

Immediately into...

4 Rounds

8 DB Pull Overs (Heavy)

8 Close grip bench press

Max effort diamond push-ups

B: Metcon (No Measure)

Back: 3 Rounds

8 Pendlay Rows

8 Bent Over Rows

Rest :30sec

30 BB Good mornings

Midline: If time permits using a red band

10/side Paloff press

20 Hollow rock pull overs

It's not going to be easy, it's going to be worth it.

Close

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

 
[contact-form-7 id="4893" title="Sign up"]