HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

IF YOU ARE NOT COMPETING IN THE OPEN
3 Rounds WITHOUT BREAKING (Do not drop the DB – You can rest on your body or hold in hands ONLY)

30 Bicep Curls

30 Strict Press

30 Lateral Delt Raises

30 Hammer Curls

30 Upright Rows

30 Push Press

30 Bicep Curls

90s REST

***You can change weight between rounds, but the change should be heavier…therefore, start off light!

***Once you start – No returning home until all movements are completed. You cannot drop or place the DB on any surface during your set. You can stop and rest/hold DBs in your hand/hip/thigh

B: Metcon (No Measure)

At 50% intensity

Part A

3:00-5:00 Light Monostructrural (Row/Bike)

Part B: 3 Rounds

3 Strict Pull-ups

6 Push-ups

9 Kettlebell Swings

12 Cal Row

15 Abmat Sit-ups

18 Air Squats

Part C

3:00-5:00 Light Monostructrural (Row/Bike)

Part D: 3 Rounds

With an empty BB

5 Good Mornings

5 Back Squats

5 Strict Press

5 RDL

5 Front Squats

Part E

3:00-5:00 Light Monostructrural (Row/Bike)