Archives for August 2022

August 31, 2022 - No Comments!

8/31/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

15 Banded Goodmornings

8/8 Dual DB Staggered Stance RDL

:15-:20 Tuck L-Hang

B: Deadlift (Banded)

Every 3:00 for 15:00

5 Banded Deadlifts

*Start at 50-55% of 1RM Deadlift and increase by feel

*Record heaviest 5 banded DL*

C: Metcon (Time)

Conditioning
"Wonder Bread"

3 Rounds for Time

24/18 cal row or ski or 18/13 cal Bike

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

15 Toe to Bar

34 Dual DB Suitcase Alt Step Lunges (R+35/25, Rx 20/10)

Time Domain: 10:00-15:00

Time Cap: 15:00

August 30, 2022 - No Comments!

8/30/2022

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Decline Bench Press
Every 1:30 for 12min

8 Decline bench press

B: Metcon (No Measure)

3 rounds - time cap 15min
18-15-12-9

DB DL (50/35)

DB Floor press

C: Metcon (No Measure)

EMOM 12
Tall kneeling crush grip

DB bicep curl

DB tricep extention

August 30, 2022 - No Comments!

8/30/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
5/5 Worlds Greatest Stretch

8 Bulgarian Ring Rows

:30/30 Couch Stretch

10 Alternating V-Ups

B: Warm-up (No Measure)

Row Skill Work
2 sets

-30sec Arms Only Rowing

-30sec Body and Arms Only Rowing

-30sec Legs and Body Only (straight arms)

-:30sec Low Stroke Rate

-15sec High Stroke Rate @ 2k Pace:30sec @ 5k Pace

C: Metcon (1 Rounds for time)

Row conditioning
"If you ain’t first, you’re last"

10 Rounds

300/250m Row or Ski or 24/18 cal Bike

1:00 Rest

---

Directly Into..

1000m Row or Ski @ Goal 5k Race Pace or 75/50 cal Bike

*For the 10x300/250, slowest interval is your score

Running Time Domain: 22:00-25:00

Time Cap: 25:00

D: Metcon (No Measure)

Strength EMOM
12:00 EMOM

min 1: :30sec Dead-Hang + Max Strict Pull-Ups

min 2: 2/2 DB Turkish Get-Up

min 3: 10/10 Single Arm DB Bent Rows

min 4: :40sec Weighted Forearm Plank Hold

Load: Choice

E: Metcon (No Measure)

Mobility if time permits
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

August 29, 2022 - No Comments!

8/29/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

6:00 EMOM, 2 Sets
min 1: :30 Deep Lunge Mountain Climbers

min 2: :20sec Reverse Plank + :20sec Plank Shoulder Taps

min 3: 10/10 Internal + External Banded Shoulder Rotations

----

3 Rounds

5/5 Single Arm KB Swing + Clean + Press + Windmill

3-5 Inverted Burpees

B: Shoulder Press (Strict)

Every 2:00 for 12:00

3 Reps, starting @ 70% and increase to 3RM for the day

C: Metcon (No Measure)

Primer
*Dual DB Sumo Deadlift

*Dual DB Sumo Deadlift High Pulls

*Dual DB Hang Power Cleans

*Dual DB Hang Squat Cleans

*Dual DB Squat Cleans

D: Metcon (3 Rounds for reps)

"Ricky Bobby"

3 Sets

3:00 AMRAP

50ft Handstand Walk Buy-In (5 wall walks or 50 shoulder taps or :30 wall facing HS hold)

----

AMRAP in Remaining Time

5 Dual DB Squat Cleans (R+50/35, Rx 40/25)

:05 Ring Support Hold

5 Ring Dips (banded ring dips or Ring Push-Ups or bench dips)

**R+ is Handstand walk, R+ weight and ring dips**

R: 2:00 b/s

E: Metcon (No Measure)

Accessories if time permits
4 Sets

8/8 Front Rack Step-Ups

10/10/10 Prone Weighted Y-T-Ws (2.5-5#)

-Max Effort L-Sit

R: as needed

August 28, 2022 - No Comments!

8/28/2022

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Buy-In

100 Knee 's to waist

4 Rounds

250m Run

20 DB's front squats

20 DB's Hammer curls

20 DB's Push press

20 DB's Curtsy lunges

100m Overhead carry

Cash-out

100 weighted abmat sit-ups (arms straight inline with ears)

August 27, 2022 - No Comments!

8/27/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 rounds for quality
200m Run

6/6 SA Ring Rows

6 Inchworm Push-Ups

:20sec Supine Grip Dead-Hang

20 Bear Plank Shoulder Taps

B: Rope Climb (Technique)

8:00 EMOM

1-2 Rope Climb

*work on speed and efficiency*

C: Metcon (3 Rounds for reps)

"Tony Montana"

3 Person Team

3 Sets

5:00 AMRAP

60 Handstand Push-Ups (SUB DB Strict Press)

400m Run

Max Wall Walks In Remaining Time

R: 3:00 b/s

D: Metcon (No Measure)

Mobility if time permits
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

August 26, 2022 - No Comments!

8/26/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds - time cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Dual DB Sumo Deadlifts

5 Dual DB Hang Muscle Snatch

5 Squat Jumps

B: Metcon (Time)

"Scarface"

50 Power Snatch (Rx75/55, sub 65/45)

100 Double Unders

50 Overhead Squats

100 Double Unders

25 Devils Press (Rx35/25, sub 20/10)

100 Wall Balls (Rx20/14, sub 16/12)

Time Domain: 13:00-18:00

Time Cap: 25:00

D: Metcon (No Measure)

Friday finisher
3-6-9-12-15-12-9-6-3

V-Ups

Russian Twist (over and back = 1)

Hollow Hold (sec = rep)

August 25, 2022 - No Comments!

8/25/2022

HomeGrown AthletX - Legends

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A: Warm-up (No Measure)

CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B: Metcon (No Measure)

EMOM 10
6 RKBS

C: Metcon (Time)

Time trial
1600m row/erg

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
50m Dumbbell Farmers Carry

14 Plate Hops

12 Dball Slams

10 Dumbbell power cleans

8 Banded Face Pulls

6 Banded Chest Press

4 Air Squats

August 25, 2022 - No Comments!

8/25/2022

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

For quality - 10min cap
6 Scapular Pull-Ups

6 Bar Kip Swings

:15 Tuck L-Hang Flutter

6 Barbell Romanian Deadlifts

6 Barbell Upright Rows

10 BTN Elbow Punch Through

10 Air Squats

B: Metcon (No Measure)

Plyometrics - 8min cap
3 set for quality

5 Broad Jumps *Stick Landing

5/5 Lateral Jump to Single Leg Land

C: Warm-up (No Measure)

Bar Muscle-Up Technique and Barbell Primer - time cap 15min
Bar Muscle-Up Scaling Mods

------

Barbell Primer

2-3 Sets

3 Clean Lift Off

3 Clean Segmented Deadlift

3 High Hang Muscle Clean

3 Low Hang Power Clean

*adding load each set

D: Metcon (No Measure)

Weight lifting and gymnastics
"Omar"

Every 90sec for 18:00, Alt Stations

Station 1:

1 Pause Power Clean

2 Low Hang Power Cleans

1 Power Clean

*increasing loads

*pause 1sec, 2'' below knees

55%-70% of Power Clean

Station 2:

Option 1: 8-12 Bar Muscle-Ups

Option 2: 15-20 Kipping/Butterfly C2B Pull-Ups

Option 3: 15-20 Kipping/Butterfly Pull-Ups

Option 4: 8-12 Strict Pull-Ups

Option 5: 6-10 Banded Strict Pull-Up

The dream is free. The hustle is sold separately.

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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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