Workout of the day

Get started for free Get in touch

20
Sep

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Snatch (Week 10/12)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 75%

Set 3: 2 reps @ 80%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 88%

- Rest 2 minutes B/T Sets -

Snatch are not touch and go

% are based off your 1rm Snatch

B: Metcon (AMRAP - Reps)

EMOM 20
Minute 1: 40-60 Double Unders

Minute 2: 15-20 Alt Dumbbell Snatches (R+50/35,Rx40/25)

Minute 3: 15-20 Wall Balls (R+20/14, Rx16/12)

Minute 4: 10-15 Chest to bar pull ups

Minute 5: Rest

*Aim is to have quick transitions from movement to movement. Overall the volume per set is going to be high so we want to force you guys to push for unbroken or close to it.

*Score = total reps

DB SNATCH: DB SNATCH: The dumbbell snatch starts with the dumbbell on

the ground and finishes with the dumbbell directly

overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one

motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes

must alternate arms after each repetition. The non-lifting hand and arm may not be in contact

with the body during the repetition. At the top, the arms, hips, and knees must

be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed

from profile. Once the athlete has reached lockout, the repetition will count. The athlete may

choose to do a muscle snatch, power snatch,

squat snatch or split-style snatch. However, both

feet must return and be in line under the athlete’s

body while the dumbbell is locked out overhead for the repetition to count.

WALLBALL: In the wall ball, the medicine ball must be taken from the

bottom of a squat, hip crease below knee, and thrown to hit the specified target at 10ft. The center of the ball must hit the target at or above the specified target height.

If the ball hits low or does not hit the wall it is no rep

C2B: Dead-hang, kipping or butterfly pull-ups are all allowed as long as all the requirements are met. The arms must be fully

extended at the bottom. At the top, the chest must clearly come into contact with the bar.

19
Sep

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT 9.19.2021

500M Run

45 Push Press (Empty BB)

40 KB Russian Swings

35 Plate Burpees

30 BB Thrusters

25 Plate Ovhd Lunges

20 Vups/Knee Ups

15 BB Bicep Curls

10 KB Atl Snatch

500M Run

Perform Above In REVERSE

500M Run

18
Sep

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Overhead Squat (Deload (Week 9/12))

Overhead Squat (From Floor)

Every :90 For 7 Sets

8 Reps

*Start at 60% and build in weight over the 7 Sets if possible.

B: Metcon (Time)

3 Rounds
400m Run

14 Power Snatch (R+115/95, Rx95/65)

10 Burpee Box jump overs (R+30/24, Rx24/20)

Goal: 12:30-13:30

Cap: 18 minutes

Smooth and steady will be the name of the game on this piece. Control heart rate over the 3 rounds

400m RUN

30/21 cal bike

POWER SNATCH: For the power snatch the barbell will move from the ground to the overhead position with the knees, hips and shoulders extended in one line

BBJO:The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finish with the athlete jumping over the box. SUB burpee step over or burpee and 2 reverse lunges

17
Sep

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (2 Rounds for weight)

Barbell Conditioning (Deload)
2 Rounds

15-10-5

Hang Power Clean + Shoulder to overhead

Rest 2 min between rounds and increase weight after each set. All sets MUST be done unbroken. rest as needed between sets

Example:15 HPC+15 S2OH,(Add weight) 10 HPC+10 S2OH, (Add weight)5 HPC+5 S2OH then rest 2 min and go back to your first weight and go again.

15min time Cap

Goal: Focus on going unbroken on working on quality reps. Good movement and breathing is more important than speed or overall timing on this.

The load on this piece should be taken by feel. Remember this is a deload week so stick with weights that meet the required stimulus of unbroken sets while also working on solid technique

*record barbell loads

B: Metcon (Time)

3 Rounds
25m Double Front Rack DB Waking Lunge (R+50/35, Rx40/25) (outside 12.5m down, 12.5m back)

75 Double Unders 150

30 Alt Single DB Snatch

*Goal: 12-15:00

Cap: 20 min

This one will be about managing heart rate and fatigue so move smooth early and leave yourself enough of a kick at the end

DB FRONT RACK LUNGES: Each front rack lunge begins with the DB in the front rack postion, the feet together, and the athlete standing tall. The trailing knee must make contact with the ground at the bottom of each lunge. The rep ends with the athlete standing tall with the hips and knees fully extended. Stopping with both feet together on the ground is not required, but both legs must be fully extended if the athlete chooses to step through at the top. The athlete must alternate which foot leads for each rep.

75 DU

150 single unders

15/10 cal bike

DB SNATCH: The dumbbell snatch starts with the dumbbell on

the ground and finishes with the dumbbell directly

overhead. At the bottom of the movement, BOTH heads of the dumbbell must touch the ground.

The dumbbell must be lifted overhead in one

motion. Bouncing OR DROPPING the dumbbell is not allowed. Athletes

must alternate arms after each repetition. The non-lifting hand and arm may not be in contact

with the body during the repetition. At the top, the arms, hips, and knees must

be fully locked out with the dumbbell clearly over the middle of the athlete’s body when viewed

from profile. Once the athlete has reached lockout, the repetition will count. The athlete may

choose to do a muscle snatch, power snatch,

squat snatch or split-style snatch. However, both

feet must return and be in line under the athlete’s

body while the dumbbell is locked out overhead

for the repetition to count.

16
Sep

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Push Press (Deload (Week 9/12))

Set 1: 5 reps @ 65%

Set 2: 5 reps @ 70%

Set 3: 5 reps @ 75%

Set 4: 5 reps @ 80%

Set 5: 5 reps @ 85%

B: Metcon (6 Rounds for time)

Every 3:00 x 6 Rounds
2 Rope Climbs

50m Prowler push (R+&Rx Men six 45/ Women four 45 Plates)

(25m down, 25m back)

C: Metcon (No Measure)

Pulling Strength

2 Sets

8-10 Weighted Strict Pull-ups (use bands if needed)

15 L sit double Band Lat Pulldown

16
Sep

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Front Squat (EMOM 8)

Min 0 – 2: 7 Reps @ 60%

Min 3 – 4: 5 Reps @ 65-70%

Min 5 – 6: 3 Rep @ 75-80%

Min 7 – 8: 1 Rep @ 85%

Use your numbers from last week as reference or % on 1RM

B: Metcon (No Measure)

BACK: 5 Sets

10 BB Penlay Rows

10 BB Yates Rows

10 Chest Supported DB Row (Use 2x45# plates to incline bench)

20 Banded Lat Pull downs

CORE: EMOM 10

Come on in. Your first class is on us

Close

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

 
[contact-form-7 id="4893" title="Sign up"]