October 19, 2023 - No Comments! HGX-FIT – Thu, Oct 19 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Supersets: 30-32min time cap 5 sets 15 BB bent over rows (weighted) 15 BB bicep curls 5 sets 15 BB Yates rows (weighted) 15 BB supinated shoulder to overhead 5 sets 15 BB Pendlay rows 15 BB skull crushers *** At the 45min mark Superset: 10 min 12/12 Fulcrum DL 20/20 Paloff press (red band)
October 18, 2023 - No Comments! Functional Fitness – Wed, Oct 18 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 12:00 minute EMOM, Alternating Movements minute 1: Choice Cardio minute 2: 12-14 Alternating Single Arm Kettlebell Swings minute 3: "Barbell Complex" minute 4: Rest and add a little weight to the barbell "Barbell Complex" 3 Hang Muscle Snatch 3 Overhead Squat 3 Hang Squat Snatch Each round decrease by 1 rep on each movement and add a little load B: Snatch complex (Weight) The Snatch Unbroken Complex" Every 3:00, 5 Sets Sq Snatch Overhead Squat Hang Snatch Overhead Squat Sq Snatch Start @ 60% of 1RM Snatch ALL UNBROKEN C: Metcon (Time) "The Hurricane" For Time: 30/21 Cal Row or Ski or 21/15 Cal Bike 21 Power Snatches (Rx 75/55, S 65/45) 21/15Cal Row or Ski or 15/11 Cal Bike 15 Power Snatches 13/10 Cal Row or Ski or 9/7 Cal Bike 9 Power Snatches 21/15 Cal Row or Ski or 15/11 Cal Bike 15 Power Snatches 30/21 Cal Row or Ski or 21/15 Cal Bike 21 Power Snatches Goal: 8:00-13:00 Time Cap: 18:00 Primary Objective: Complete within the time cap Secondary Objective: Complete each set of snatches in less than 2 breaks Stimulus: Aerobic Power / V02 Max / Barbell Cycling RPE 9/10
October 17, 2023 - No Comments! Functional Fitness – Tue, Oct 17 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2-3 Sets, For Quality 6 Shuttle Runs (25ft /25ft) (8m/8m) 1 Wall Walk 10 second Nose to Wall Handstand Hold 10 Bar Kip Swings :15 second Tuck L-Hang B: Handstand Push-ups (RX: Max Unbroken Strict Handstand Push-Up Test A: Box Pike Handstand Push-Ups or B: Max Push-Ups ) C: Gymnastic Skills (Handstand Walk Progressions ) D: Metcon (5 Rounds for distance) "I'll Never Stop" 5 Sets, For Max Distance 2:30 AMRAP 7/5 Strict Handstand Push-Ups (A: Box Pike Strict Handstand) 200m Run (A: 14/11 Cal Bike) 10 Toe to Bar (A: Hanging Knee Raises) Max Distance Handstand Walk (A: Max Wall Walks) Rest 1:15 between sets Primary Objective: Complete the work in 2:00 or less to allow for 30 seconds on handstand walk Secondary Objective: Complete 25ft (8m)+ of HSW Stimulus: Gymnastics Conditioning / Interference RPE: 8/10 E: Accessories (Accumulate: Time permitting 90 second L-Sit 75 Banded Face Pulls 60 Banded Hamstring Curls )
October 17, 2023 - No Comments! HGX-FIT – Tue, Oct 17 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Unilateral: 8 rounds (4 per side) 30-35min time cap 15 DB bench press 15 DB seated Arnold press 15 DB bent over rows 15 DB single leg DL **Complete right side then switch to left side** ***NO MORE than 2 DBs*** Rest 2min Core: EMOM 10 1. Abmat sit-ups 2. Russian twist 3. Vups 4. Scissor kicks 5. Flutter kicks 6. Ankle touches 7. Plank (forearm - up/up/down/down) 8. Side plank - pulse, right side 9. Side plank - pulse, left side 10. Hollow rock
October 17, 2023 - No Comments! Legends – Tue, Oct 17 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Legends Metcon (No Measure) AMRAP 5min 10 KB RDL 10 KB swings ***Rest 2min*** AMRAP 7min 8 KB RDL 8 KB swings 8 KB high pull ***Rest 2min*** AMRAP 9min 6 KB RDL 6 KB swings 6 KB high pull 6/6 KB bent over rows
October 16, 2023 - No Comments! Functional Fitness – Mon, Oct 16 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality or 8:00 minutes 20/20 Lateral Banded Monster Walk Steps 10 Banded Air Squats 5/5 Banded Glute Bridge Marches 5 Tempo Push-Up (31x1) 5 High Box Jumps B: PRVN Total (Total Weight) 45:00 minute window to complete PRVN Total: 1-rep max Power clean 1-rep max Weighted pull-up (A: 1 Rep banded strict pull-up, Find lightest band that allows for one strict rep) 3-rep max Bench press 5-rep max Back squat Score: Total Combined lb's ***Note 1: PRVN total listed on "B" unable to list all 4*** ***Note 2: All lifts will be listed separately from B1 - B4*** B1: Power Clean (1 rep max) B2: Weighted Pull-ups (1 rep max) B3: Bench Press (3 rep max) B4: Back Squat (5 rep max)
October 15, 2023 - No Comments! HGX-FIT – Sun, Oct 15 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 25-20-15-10 DB DL (50/35) DB Floor press **Rest 2min 10-15-20-25 DB Floor press DB DL **Rest 5min 24-21-18-15-12-9-6-3 Single leg vups Ankle touches
October 14, 2023 - No Comments! Functional Fitness – Sat, Oct 14 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality 12/9 Calorie Machine of Choice 10 Prone Swimmers 5/5 Single Kettlebell Front Rack Curtsy Lunges , Moderate Load 5/5 Single Arm Ring Row (2020 Tempo) :20 Second Wall Facing Handstand Hold B: Metcon (AMRAP - Rounds and Reps) “Shake That” 20:00 AMRAP 50 GHD sit-ups 50 Goblet squats 50 Wall facing strict HSPU (A: DB Presses) 50 American KBS 50/40 Strict ring dips (A: Box Dips) 50 Goblet reverse lunges Load: (Rx70/53, S 53/44) Primary Objective: Split the work evenly across and maintain sets of 5+ on each exercise Secondary Objective: Complete each movement in under 3:00 minutes Stimulus: Chipper / Muscular Endurance RPE: 8/10 Note: We can sub Medball Weighted Sit-Ups or Medball Sit-Up Wall Throws for GHD Sit-Ups
October 13, 2023 - No Comments! Functional Fitness – Fri, Oct 13 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality 1:00 Cardio Choice 8 Bootstrap Squats + Deep Squat Thoracic Rotations 10 Barbell Goodmornings 10 Bradford Z-Press with Lock-Out 5 Burpee Broad Jumps AA: Warm-up (No Measure) Build weight over 3-4 sets Slow Pull Power Clean Front Squat Squat Clean Split Jerk w/5sec Pause in Catch B: Weightlifitng complex (Weight) Every 2:00 minutes, 6 Sets Power clean + Squat clean + Split jerk Starting @ 60% of clean and jerk *Not TnG, reset before the squat clean* C: Metcon (Time) "Renegade" For Time 5-7-9 Clean and jerks (Rx135/95, S 115/75) Bar facing burpees Rest 2:00 9-7-5 Clean and jerks Bar facing burpees Goal: Sub 3:00/Set, 7:00-9:00, including rest Cap: 5:00/Set, 12:00 Running Time Primary Objective: Maintain quality cycling positions under fatigue. Focus on quick singles today Secondary Objective: Complete each set of bar facing burpees in under 30 seconds Stimulus: Barbell Conditioning and Cycling / Sprint RPE: 9/10
October 12, 2023 - No Comments! HGX-FIT – Thu, Oct 12 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) All Supersets: 5 Sets 8 Pendlay rows 8/8 KB or DB Gorilla rows 5 Sets 8 Yates rows 8/8 DB bent over rows 4 Sets BB "21" 21 BB tricep ext (behind the neck) 4 Sets 12 BB drag curls 12 BB reverse curls 12 Zottman curls (tempo :02 secs up and down)
