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14
Jun

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Wave - Week 2)

Set #1 – 6 Back Squats @ 63%

Set #2 – 4 Back Squats @ 68%

Set #3 – 2 Back Squats @ 73%

Wave #2

Set #4 – 6 Back Squats @ 68%

Set #5 – 4 Back Squats @ 73%

Set #6 – 2 Back Squats @ 78%

Wave #3

Set #7 – 6 Back Squats @ 73%

Set #8 – 4 Back Squats @ 78%

Set #9 – 2 Back Squats @ 83%

B: Metcon (6 Rounds for time)

On the 3:00 x 6 Rounds:
Rounds 1-3:

14/10 row or ski or 10/7 Cal Bike

10 Chest to Bar Pull-ups

10 Thrusters (R+95/65, Rx 75/55)

Rounds 4-6:

10 Thrusters (R+95/65, Rx 75/55)

10 Chest to Bar Pull-ups

14/10 row or ski or 10/7 Cal Bike

*6 Scores. Record all 6 split times.

We are looking to finish each round around 1:30. This will leave 1:30 to recover.

A 1:1 work rest ratio tells us that we can push hard for each round, but will not be fully recovered.

The goal is to "Go!" Don’t hold back. *We score this by logging time for each round.*

As the rounds progress, it will be harder to keep the 1:30/round and the rest will decrease.

Be aware of the movement order changing at round 4. Rounds 4-6 will start with the Thruster.

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

THRUSTERS

Decrease Load/Reps

10 Double DB Thruster/5+5 Single DB Thrusters

5 PVC Front Squat + 5 Push Press

CHEST-TO-BAR PULL-UPS

Decrease Reps

Chin Over Bar Pull-ups

Strict/Banded Pull ups

Jumping Pull-Ups

CALS

100m Run

8 x 10m Shuttle Runs

13
Jun

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 6.13.2021

Shoulders: 5 Sets

100M DBs Farmer’s Carry

10 KB Sumo DL High Pull (wide base – toes outward)

10 BB Upright Rows (Place on rig)

12 Plate Side Delt Raises (Hip to above head)

12 Plate Steering Wheel Rotations

After 5 sets, Immediately to Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

Then…

50 BB Good Mornings

Time remaining – Stretch (Foam roller/Bands)

12
Jun

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

5 Rounds For Time

30 Air Squats

20 Deadlifts (R+185/125, Rx 155/105)

10 Strict Pull-Ups

400 meter Run

11
Jun

HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (5 Sets)

1 Tempo Strict Press (Up fast, :4 down)

2 Strict Presses

(Rest as needed between set)

Part B – 1 Set:

Max Reps Empty Bar Strict Press

B: Metcon (Time)

9-15-21:

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

Power Clean & Jerks (R+135/95, Rx 115/75)

Yicks an ascending rep scheme that will steal the soul. It’s sneaky.

8:00-12:00 workout. Time Cap 15min

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

BURPEE BOX JUMP OVERS

Reduce Box Height

Burpee Step-Over/Box Step Ups

Burpees Facing an Object

Burpee Broad Jumps

POWER CLEAN & JERKS

Decrease Load/Reps

Hang Clean and Jerks

DB Clean & Jerks

10
Jun

HomeGrown AthletX - HGX-FIT

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A: Back Squat (5x5 at 80% of 5RM Every 2min)

Between each set complete

8 Dbl DB RDL

B: Metcon (No Measure)

Back
5 x 10 BB Pendlay Rows (BB from floor) – NO BOUNCING

5 x 10 BB Bent Over Rows (BB at 45 degrees)

3 x 8/side DB Rows (Heavy)

10
Jun

HomeGrown AthletX - Functional Fitness

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A: Metcon (3 Rounds for weight)

3 Rounds for Quality:
6 Double Dumbbell Bench Press

:30-1:00 Hanging L-Sit on pull up bar

*Build up on bench or same wt across. hold DB in a neutral grip. share benches or do floor press if not enough benches

Rest As Needed Between Sets

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 13
60 DU (Sub 120 Singles)

40 Air Squats

20 Power Snatches (R+75/55, Rx 65/45)

Targeting for 3-4 rounds

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

AIR SQUATS

Decrease Reps

Squat to a Target (Decrease Distance)

Lunges

DU

Decrease number

120 singles

15/12 Cal Assault Bike

15 x 10m Shuttle Runs

POWER SNATCH

Decrease Load/Reps

20 American Kettlebell Swings

20 Alternating Dumbbell Power Snatches

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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