Archives for June 2022

June 30, 2022 - No Comments!

6/30/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
15 Banded Goodmornings

8 Inchworm Push-Ups

:30sec KB Dead-Bugs

12 Banded Pull-Aparts

8 Kip Swings

B: Deadlift

Every 2:30 for 12:30

5 Reps @ 70%

5 Reps @ 70%

4 Reps @ 80%

4 Reps @ 80%

3 Reps @ 83%+

*Record 3 reps

C: Warm-up (No Measure)

Gymnastics skill work and WOD primer

D: Metcon (AMRAP - Rounds and Reps)

11:00 AMRAP
9 Deadlifts (R+ 225/155, Rx 165/125)

7 Bar Facing Burpees

5 Ring Muscle-Ups

Goal: ~1:30-2:00/Round

~6 Rounds +/- 10 Reps

E: Metcon (No Measure)

Accessories
4 Sets, for quality

6-8 Strict Pull-Up (31x3 Tempo)

8/8 SA DB Bent Over Row

:35sec Weighted Sorenson Hold

June 30, 2022 - No Comments!

6/30/2022

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Core
EMOM 12

***work for :45-50 sec***

Straight leg sit-ups

Abmat sit-ups

Weighted twist (plate)

Weighted sit-ups (plate)

Weighted ankle touches (plate)

BB rollout

B: Metcon (No Measure)

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

Deadlift (225/155)

250M run or 18/12 cal bike

June 29, 2022 - No Comments!

6/29/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)

min 2: 10 Deep Lunge Mountain Climber Lunges

min 3: 25ft/25ft A Skips + B Skips

min 4: 30sec Jump Rope

min 5: 10/10 SL Glute Bridges

B: Metcon (Time)

The Sauna Test
1000m Row (Sub 70/50 cal Bike)

200 Double Unders

1 Mile Run

200 Double Unders

1000m Row

Time Domain: 20:00-30:00

Time Cap: 35:00

C: Metcon (No Measure)

Core finisher
5 Sets, or 10:00

10/10 Side Plank Banded Row

:25/:25 Split Stance Paloff Press

10 Pike Ups

June 28, 2022 - No Comments!

6/28/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row bike or ski

10 Barbell Good Mornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B1: Clean and Jerk

Every 2:30 for 15:00

Set 1: 4 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 4 Reps @ 65%+

Set 5: 4 Reps @ 70%+

Set 6: 3 Reps @ 75%+

*Record set 6

B2: Clean Pull

3 Reps @ 90% x 2 Sets

3 Reps @ 95% x 2 Sets

*Record 2 sets at 95%

C: Metcon (4 Rounds for time)

Barbell conditioning
Every 3:00 for 12:00 (4 Sets)

2 Rounds

7 Push Jerk (R+115/75, Rx 95/65)

7 Box Jumps (R+24/20, Rx20/16″)

*Each Set add 2 Reps to Each, so you will end at 13 and 13"

Goal Time Domain:

1:00-1:15 R1

1:15-1:45 R2

1:45-2:15 R3

2:15-2:45 R4

The weight should be at a load that allows for unbroken sets at least through the first 3 rounds.

June 28, 2022 - No Comments!

6/28/2022

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :10-:12sec)

With a partner - static hold at 105% of 1RM

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 75-80%

C: Metcon (No Measure)

Shoulders
3 sets - rest :30sec

1. 10 Seated military press (behind neck)

2. 10 Seated military press (front rack)

3. 10 BB shrugs (heavy)

4. 10 BB sumo high pull

5. 10 DB front to side delt raises

D: Metcon (No Measure)

Core - Time remaining
Partner Medball toss

complete 20 reps - then switch.

June 27, 2022 - No Comments!

6/27/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12 minute EMOM

min 1: :30sec Alt Cossack Squats

min 2: 10 V-Ups + :10 Hollow Hold

min 3: 4/4 SA Ring Row + :20sec Forearm Plank

min 4: :40sec Wall Sit

B: Back Squat

Every 2:30 for 10:00

6 Reps @ 70%

6 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

*Record 5 reps at 80%

C: Metcon (Time)

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 GHD Sit-Ups (Sub weighted plate sit-ups or V-Up)

5-4-3-2-1 Rope Climb (Sub out pull to stands or single arm supine grip ring rows)

Time Domain: 11:00-15:00

Time Cap: 15:00

June 26, 2022 - No Comments!

6/26/2022

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline - time cap 10min
4rds

100m run

20 Abmat sit-ups

20 Vups

20 Hollow rock

B: Metcon (No Measure)

Grip strength - time cap 20min
3 sets

1min BB static hold (200/155)

100ft DB farmers carry (70/50)

Max effort bar hold

Rest 1:30 b/t sets

C: Metcon (No Measure)

Back - time remaining
3 to 4rds

10 DB renegade rows (push-up/row/push-up/row = 1rep)

10 DB bent over rows (wide grip)

June 25, 2022 - No Comments!

6/25/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for qualitry
15 Banded Pull Aparts

10 Hollow Body Banded Pull Overs

6/6 KB Halos

6/6 KB Windmill

B: Bar Muscle-ups

Skills and Progression

C: Metcon (Time)

Hero WOD "GIFF"
4 Rounds

800 meter Run, (w/Partner) *holding Med Ball (Rx20/14, scaled 16/12)

24 Power Snatches (Rx75/55, scaled 65/45), Split

4 Bar Muscle-Ups (Each)

4 Turkish Get-Ups (Rx50/35, scaled 40/25)

(Synchro)

*Partner Version

Time Domain: 22:00-30:00

Time Cap: 35:00

D: Warm-up (No Measure)

Mobility if time permits
10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

June 24, 2022 - No Comments!

6/24/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
15 Banded Goodmornings

6 Muscle Cleans

6 Front Squats

6 Scapular Push-Ups + 6 Push-Ups

4 High Box Jumps

B: Metcon (2 Rounds for weight)

17:00 EMOM
min 1: 5 Squat Cleans @ 65%

min 2: 6 Bench Press @ 65%

min 3: Rest *adjust loads

min 4: 4 Squat Cleans @ 70%

min 5: 6 Bench Press @ 70%

min 6: Rest *adjust loads

min 7: 3 Squat Cleans 75%

min 8: 6 Bench Press @ 70%

min 9: Rest *adjust loads

min 10: 5 Squat Cleans @ 65%

min 11: 5 Bench Press @ 75%

min 12: Rest *adjust loads

min 13: 4 Squat Cleans @ 70%

min 14: 5 Bench Press @ 75%

min 15: Rest *adjust loads

min 16: 3 Squat Cleans @ 75%

min 17: 5 Bench Press @ 80%

**Only record min 16/17**

C: Metcon (Time)

15-12-9 Deadlifts (R+ 275/185, Rx 225/155)

30-24-18 Push-Ups

Time Domain: 4:00-7:00

Time Cap: 10:00

June 23, 2022 - No Comments!

6/23/2022

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Back
5 rounds

8 Incline bench BB rows (wide grip)

12 Incline bench DBs rows (together)

25 Red band lat pull downs

.......

5 rounds

15 BB pendlay rows

25 Green band lat pulls (off the rig)

B: Metcon (No Measure)

4 Rounds

10/10 BB elevated back rack lunges

10/10 BB curtsy lunge

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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 unit 3, 4, 5 & 6
San Carlos, CA
94070

 
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