Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 3.1.2021

CHEST: Time cap 25min

5 x 10 Bench Press (Incline with 35/45# plate)

5 x 10 BB Close Grip Press

5 x 10 DB Pull Over (Use bench)

5 x 12 DBs (light) Flys (Use bench)

Rest: 30 seconds between sets

ARMS:

5 Sets (5 x 20) – Complete 5 sets before next movement

A. BB Rows from Rig (pronate grip)

B. BB Supinated Rows

C. BB Reverse Curls

Rest: 30 seconds between sets

SUPERSET – 5 Sets (if time permits)

A. 20 x Bench/Box Dips

B. 40 x Banded Tricep Ext (Blue/Red)

HomeGrown AthletX - Functional Fitness

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A: Deadlift

On the 1:30 x 5 Sets:

3 High Box Jumps

3 Deadlifts

*Start Around ~60% 1RM & Build

B: Metcon (Time)

5 Rounds
15 Deadlifts (R+155/105, Rx125/85)

12 Box Jump Overs (R+24/20, Rx20/16″)

9 Front Squats

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 3.30.2021

Deadlift: 10-8-6-4-2

Then 3x5 at 80% of heavy 2 above (Time Cap 30min)

***NO TNG***

AMRAP 15

15 KB Russian Swings

15 KB Sumo Deadlift High Pull

15 KB Curtsy Lunge

15 KB Cyclist Squats

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

Every 1:30 x 5 Sets

5 Sets:

1 Tempo Overhead Squat (5 Seconds Down)

2 Overhead Squats

Set 1 – 50% of 1RM OHS

Set 2 – 55% of 1RM OHS

Set 3 – 60% of 1RM OHS

Set 4 – 65% of 1RM OHS

Set 5 – 70% of 1RM OHS

Record Set 5

B: Metcon (4 Rounds for reps)

AMRAP 3:

21 Overhead Squats (R+95/65, Rx 75/55)

21 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

Rest 3 Minutes

AMRAP 3:

12 Overhead Squats (R+155/105, Rx125/85)

12 Lateral Burpees Over Bar

Time Remaining: Max Calorie Row Ski Bike

HomeGrown AthletX - HGX-FIT

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A: Metcon (Time)

LINDA'S BDAY WOD!

HomeGrown AthletX - Functional Fitness

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A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 Min

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

25 Box Jumps (R+24/20,Rx20/16)

25 Ab Mat sit -ups

250 m Run