Workout of the day

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10
Apr

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time:

Buy in: 1 mile Run

Then..

5 Rounds

12 Power Snatches (R+115/75, Rx95/65)

12/10 Cal Row/Ski or 9/7 Bike

12 DB Renegade Rows (R+50/35, Rx 40/25)

09
Apr

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
30 Bar over Burpees

30 Hang Squat Cleans (R+95/65, Rx 75/55)

30 Box Jump Overs (R+24/20, Rx20/16″)

30 Overhead Squats

30 Supine Bar Rows

30 Thrusters

B: Metcon (No Measure)

50 AbMat Sit-ups, 5-10 wall walks

40 AbMat Sit-ups, 5-10 wall walks

30 AbMat Sit-ups, 5-10 wall walks

20 AbMat Sit-ups, 5-10 wall walks

10 AbMat Sit-ups, 5-10 wall walks

*wall walk sub inchworms

08
Apr

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK AND SLIDERS

08
Apr

HomeGrown AthletX - Functional Fitness

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A: Metcon (7 Rounds for reps)

Skill Conditioning
For Max Pistols:

Minute 1: 25 Double Unders + Max Alternating Pistols

Minute 2: 25 Double Unders + Max Alternating Pistols

Minute 3: 25 Double Unders + Max Alternating Pistols

Minute 4: Rest

Minute 5: 25 Double Unders + Max Alternating Pistols

Minute 6: 25 Double Unders + Max Alternating Pistols

Minute 7: 25 Double Unders + Max Alternating Pistols

R+ DU, Rx Singles

B: Metcon (3 Rounds for reps)

AMRAP 5:

21/16 Cal Row or Ski or 15/12 Cal Bike

12 Chest to Bar Pull-ups

9 Front Squats (R+135/95, Rx 115/75)

Rest 5 Minutes

AMRAP 5:

16/11 Cal Row or Ski or 12/9 Cal Bike

9 Chest to Bar Pull-ups

6 Front Squats (R+155/105, Rx125/85)

Rest 5 Minutes

AMRAP 5:

11/9 Cal Row or Ski or 9/6 Cal Bike

6 Chest to Bar Pull-ups

3 Front Squats (R+185/125, Rx155/105)

07
Apr

HomeGrown AthletX - Functional Fitness

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A: Push Jerk (Technique)

5 Sets:

2 Pausing Push Jerks

1 Push Jerk

*Pause takes place in the catch position for 2 seconds. Light to moderate weights across.

B: Metcon (Time)

8 Rounds For Time:

8 Push Jerks (R+135/95, Rx 115/75)

8 Bar Facing Burpees

C: Metcon (No Measure)

Row Intervals
On the Minute x 9:

Minute 1: 18/15 Calorie Row or Ski

Minute 2: 15/12 Calorie Row or Ski

Minute 3: 12/9 Calorie Row or Ski

Minute 4: 18/15 Calorie Row or Ski

Minute 5: 15/12 Calorie Row or Ski

Minute 6: 12/9 Calorie Row or Ski

Minute 7: 18/15 Calorie Row or Ski

Minute 8: 15/12 Calorie Row or Ski

Minute 9: 12/9 Calorie Row or Ski

06
Apr

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 4.6.2021

CHEST: DB/Med Ball

5 Sets

8 x DB Floor Press

8/side Offset Push-ups from Med Ball

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

REST 2min

ARMS: 5 Sets

20 x BB Skull Crushers (On the floor)

20 x BB Reverse Curls

20 x BB Bicep Curls

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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