Workout of the day

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18
Jan

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Single Dumbbell Warm-up

30 Seconds Each Side With Light Weight:

Single Arm Deadlifts

Single Arm Russian Swings

Single Arm Strict Press

Single Arm Hang Power Snatches

B: Metcon (No Measure)

3 Rounds
9 DB Bulgarian Split Squats (Left)

9 DB Bulgarian Split Squats (Right)

*Max Unbroken box Dips.

*To make it harder put your feet on a box too or even a wt in your lap.

*Rest as Needed Between Sets

C: Metcon (Calories)

TEAMS OF 2
AMRAP 30:

Partner 1: Max Calorie on Any Machine

Partner 2: 6 Single Arm Devil’s Press (R+50/35, Rx 40/25) and rest on time remaining

*Switch movements Every Minute

*Score is total cals together

17
Jan

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline
4 Rounds (25,15#)

15 Weighted AbMat Situps

30 AbMat Situps

B: Metcon (Time)

1000M Row

750M Row

500M Row

250M Row

After each row = 15 DB Thrusters

(50/35, 40/25)

16
Jan

HomeGrown AthletX - Functional Fitness

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A. : Metcon (3 Rounds for reps)

AMRAP 8 Min

5 Hang Squat Snatch (R+115/75, Rx75/55)

50 Double Unders

15 Lateral Burpees over Bar

Rest 2 minutes

AMRAP 8 Min

5 Hang Squat Snatch (R+125/85, Rx95/65)

50 Double Unders

15 Lateral Burpees over Bar

Rest 2 minutes

AMRAP 8 Min

5 Hang Squat Snatch (R+135/95, Rx115/75)

50 Double Unders

15 Lateral Burpees over Bar

15
Jan

HomeGrown AthletX - Functional Fitness

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A: Metcon (Weight)

Barbell Cycling
OTM x 7:

Minute 1 – 7 Hang Squat Cleans + 1 Push Jerk

Minute 2 – 6 Hang Squat Cleans + 2 Push Jerks

Minute 3 – 5 Hang Squat Cleans + 3 Push Jerks

Minute 4 – 4 Hang Squat Cleans + 4 Push Jerks

Minute 5 – 3 Hang Squat Cleans + 5 Push Jerks

Minute 6 – 2 Hang Squat Cleans + 6 Push Jerks

Minute 7 – 1 Hang Squat Clean + 7 Push Jerks (R+135/95, Rx 115/75)

B: Metcon (Time)

B) For Time:

50 Wallballs Sq Jumps (R+20/14, Rx 16/12)

50 KB Swings (R+53/35, Rx44/26)

50 Wallballs Sq jumps (R+20/14, Rx 16/12)

*On the Minute – 5 Deadlifts (R+ 225/155, Rx 165/125)

Workout starts with the Deadlifts.

*R+ Wallball Sq jumps over Barbell

*20:00 Time Cap

14
Jan

HomeGrown AthletX - Functional Fitness

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A: Metcon (10 Rounds for reps)

Burpee Cycling Benchmark
On the Minute x 10:

"X" Burpee Box Jump Overs (R+24/20, Rx20/16″)

*EMOM you choose a set number of reps and stick with it. Allow at least :20sec of rest so you don't fall off.

B: Metcon (Time)

15-12-9:

Strict Shoulder Press (R+95/65, Rx 75/55)

Barbell Rollouts

200 Double-Unders

12-9-6:

Strict Shoulder Press (R+115/75, Rx 95/65)

Barbell Rollouts

150 Double-Unders

9-6-3:

Strict Shoulder Press (R+125/85, Rx115/65)

Barbell Rollouts

100 Double-Unders

14
Jan

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 1.14.2021

Time cap 30min

ON/OFF DB WOD (50/35, 40/25)

50 DB Deadlifts

50 Box Jumps

50 DB Front Squats

50 Burpees

50 DB Renegade Rows

50 Walking Lunges

50 DB Thrusters

50 Air Squats

50 DB Shoulder Press

50 Abmat Situps

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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