Archives for April 2022

April 30, 2022 - No Comments!

4/30/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

8/8 Staggered Stance SA RDL

10 Alternating Step-Ups

10 Hollow Rocks + 10sec Hollow Hold

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Team KB Race Warm-Up

*each team member much touch each KB with each hand

Best 2 out 3 between teams!

B: Warm-up (No Measure)

WOD Primer
3 Rounds

6 Russian KBS + 6 American KBS

5 Box Jumps

3-5 Deadlifts *increasing weight each round

:15sec High Knee Run in Place

6 GHD or Weighted Sit-Ups

C: Metcon (AMRAP - Rounds and Reps)

Conditioning - 20:00 AMRAP w/Partner
20 American KBS (R+53/35, Rx44/26)

20 Box Jumps Overs (R+24/20, Rx20/16)

10 Deadlifts (R+275/185,Rx225/155)

200m Run (each) (Sub Bike 14/11)

20 GHD or Weighted Sit-Ups

Goal: 5+ Rounds

April 29, 2022 - No Comments!

4/29/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

B: Warm-up (No Measure)

Plyometrics
Overspeed Banded Vertical Jumps

6:00 EMOM

3 Reps

C: Weightlifting Complex (Hang Power Clean + Low Hang Power Clean + Split Je)

Every 2:00 for 12:00 (6 Sets)

1+1+1 @ 75%+

% is based off limiting movement

*Record heaviest complex

D: Invincible (AMRAP - Rounds and Reps)

12:00 AMRAP

5 Strict Handstand Push-Ups

10 Power Cleans (R+115/75, Rx 95/65)

15 Pull-Ups

20 Air Squats

Goal: ~5 Rounds +/- 20 Reps

April 28, 2022 - No Comments!

4/28/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworm Push-Ups

10 Mountain Climber Lunge to Stretch

15 Air Squats

B: Warm-up (No Measure)

Row skill session
:30sec Pick Drill

:30sec Body + Arms

:30sec Legs + Body (only)

1:00 3/4 Stroke "Power Strokes"

1:00 Full Strokes

---

Then 3x1:00

Working on a straight chain path and drive through the legs.

Legs, body, arms from the catch.

Reverse back to the catch.

C: Metcon (No Measure)

Every 4:00 for 6 Sets (3 of Each)

Station 1:

8 Burpees

12/10 Cal Row or Ski or 9/7 Cal Bike

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

8 Burpees

Station 2:

12/10 Cal Row or Ski or 9/7 Cal Bike

16 Burpees

50m Prowler Push (R+&Rx Men Four 45/ Women Two 45 Plates)

Goal: 3:00/Station

D: Metcon (No Measure)

5 Rounds
20 Alternating V-Ups

:20sec Side Plank (right)

:20sec Side Plank (left)

10 Plank Alternating Knee to Elbow

April 27, 2022 - No Comments!

4/27/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
50/50ft SA Bottoms Up KB Waiters Walk or DB

15 Banded Goodmornings

8/8 Single Arm Ring Rows

20 Bear Plank Shoulder Taps

8-10 Push-Ups

B: Metcon (No Measure)

12:00 EMOM (4 Sets)

min 1: 12 Dumbbell Bench Press

min 2: 8/8 BB Single Leg Romanian Deadlift

min 3: 100ft Dual KB/DB Front Rack Carry

Load: Choice

We are looking to challenge loading here on each of these movements, but only to the point where we are able to maintain form and hit the key points of performance we are looking for.

For the single leg Romanian deadlift, we are looking to use a barbell, however we can use dual kb/db or go to a single kb/db cross-loaded. Look for anti-rotation here and do not let the athletes twist as they move into this movement.

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3 Wall Walks

10 Dual DB Step-Overs (R+24/20, Rx20/16″) (R+35/25, Rx 25/15)

Goal: 4+ Rounds

April 26, 2022 - No Comments!

4/26/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

8:00 EMOM

min 1: 45sec Cardio

min 2: Single Leg Balance Clock Drill x 2/side

min 3: 45sec Cardio

min 4: 6/6 Single Arm Ring Rows + 6 V-Outs

B: Metcon (No Measure)

4 Sets

6 Lateral Speed Skater (Hold)

3/3 Lateral Speed Skater (Bounce and Hold)

2/2 Lateral Skater + Bound

R: as needed b/s

B: Warm-up (No Measure)

Gymnastics Skill Session + Workout Primer
-Seated Banded Ring Muscle-Ups

-Box Ring Muscle-Up Transitions

Barbell Primer

1 Hang Power Snatch

2 Low Hang Power Snatch

1 Hang Power Clean + Push Jerk

2 Low Hang Power Clean + Push Jerk

*get to working loads

C: Metcon (Time)

400m Run (sub 27/22 Cal Bike)

15 Snatch (R+135/95, Rx 115/75)

400m Run

20 Ring Muscle-Ups

400m Run

30 Clean and Jerk

400m Run

40 Toe to Bar

400m Run

Time Domain: 18:00-25:00

Time Cap: 30:00 Time Cap

D: Metcon (No Measure)

If time - Mobility
1:00 Elevated Prayer Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

April 25, 2022 - No Comments!

4/25/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
30sec Jump Rope

10 American KBS

10 Goblet Squats

:30sec Handstand Hold

:30/:30 Banded Front Rack Stretch

B: Front Squat

Pause Front Squat (2sec)

Every 2:30 for 5 Sets

6 Reps @ 60%+

*Record heaviest set

C: Metcon (2 Rounds for reps)

2 Sets

6:00 AMRAP, 3:00 Rest

32 Double Unders

8 Dual DB Thrusters (R+50/35, Rx 40/25)

4 Dual DB Devils Press

Goal: 3+ Rounds/Set

April 24, 2022 - No Comments!

4/24/2022

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds (15min cap)

10 Burpee Deadlift (50/35)

15 DB Floor Press

20 Renegade Rows

B: Metcon (No Measure)

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

Toes to bar/Knees to Elbows

**After each set 20/15 Cal Row/Ski or 14/11 Bike

April 23, 2022 - No Comments!

4/23/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds (10min cap)
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft Walking Lunge

A: Metcon (Time)

Quarter Finals WOD 3
8 wall-ball shots (R+20/14, Rx 16/12)

4 shuttle runs (12.5 m down and back = 1)

1 rope climb

16 wall-ball shots

8 shuttle runs

2 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

32 wall-ball shots

16 shuttle runs

4 rope climbs

24 wall-ball shots

12 shuttle runs

3 rope climbs

16 wall-ball shots

8 shuttle runs

2 rope climbs

8 wall-ball shots

4 shuttle runs

1 rope climb

Time cap: 25 minutes

April 22, 2022 - No Comments!

4/22/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality (10min cap)
20 Plank Shoulder Taps

20sec Glute Bridge Hold

8/8 Staggered Stance Barbell Goodmorning

8 Barbell Back Squat

6 Jumping Back Squats

B: Metcon (No Measure)

Plyometric Work
Every 2:00 for 10:00

50ft Burpee Broad Jumps (wall ball wall to HGX grown strong wall)

C: DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Time Domain: 6:00-10:00

Time Cap: 12:00

D: Metcon (No Measure)

Time permitting
3 Rounds

10 Medball Hamstring Curls

:30sec Medball Weighted Wall Sit

-Max Unbroken Barbell Z-Press (R+45/35, Rx 33/15)

April 21, 2022 - No Comments!

4/21/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1:00 Row (:30ez/:20mod/:10hard)

:20sec Tuck L-Hang

8/8 Single Arm Ring Row

10 Air Squats

10 Alternating Single Arm KB Swing

B: Front Foot Elevated Back Rack Split Squat (Every 3:00 for 12:00 )

8/8 Reps @ 88-93% of 8RM

*Superset w/Max Unbroken Set of Strict Pull-Ups during the rest time between sets

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

12/10 Cal Row or Ski or 10/8 Cal Bike

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

3/2 Rope Climbs

18 Box Jumps (R+24/20, Rx20/16″)

Goal ~4 Rounds

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

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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

 
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