Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Chest - 7min Time Cap
200M Run

20 Push-ups

200M Run

20 Hand Release Push-ups

200M run

20 Diamond Push-ups

200M Run

20 Dive Bombers

B: Metcon (No Measure)

3 Rounds, 20min Time Cap
Dumbbells 50/35, 40/25

10 RDL

10 Hang Power Cleans

10 Front Squats

10 Clusters

10 Front Squats

10 Hang Power Cleans

10 RDL

1min Rest

C: Metcon (No Measure)

Arms: Sara's Style (BDay)
3 Rounds + 5 Reps (Empty BB)

Reverse Curls

Bicep Curls

Floor Skull Crushers

Vups/Knee Ups

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

2 Rounds

30 Devil Presses (R+50/35, Rx 40/25)

30 Box Jumps (R+24/20, Rx 20/16)

30 DB Thrusters

30 Burpees

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1min Row Ski or Bike

10 Up dog down dog

10 Russian Baby Makers

10 Squats

B: Metcon (3 Rounds for reps)

AMRAP 9: (On the 0:00, 3:00 and 6:00)
250 Meter Row

15 Push ups

with the time remaining max Pendlay Rows (R+135/95, Rx 115/75)

*Score is the max number of Pendlay Rows completed

*Home meter sub 80 DU or 120 singles

C: Metcon (Time)

3 Rounds
800 Meter Run

5 Rounds of "Macho Man" (R+135/95, Rx 115/75)

*1 Round of Macho Man:

3 Power Cleans

3 Front Squats

3 Push Jerks

* The intended time range for is between 20-30 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1min each
Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Front Squat (10RM Front Squat (=75% 1RM))

Front Squat

*Sq clean the first rep

C: Metcon (Time)

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

10 Double Dumbbell Thrusters (R+50/35, Rx 40/25)

5 Double Dumbbell Box Step-Overs (R+24/20, Rx20/16″)

*25 Min Time Cap

*Home Cal Sub 60 Mt climbers

HomeGrown AthletX - HGX-FIT for Teens

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A: Metcon (No Measure)

HGX TEENS FIT – 9.3.2020

Warmup:

10 KB Russian Swings

10 Glute bridges

Next with PVC

10 Good Mornings

10 DL’s

10 Shoulder Press – behind the neck

10 Overhead Squats

Skill: Snatch (Time cap 20min)

3 Position (High Hang, Hang and Floor)

Pull / High Pull

Muscle Snatch

Snatch Drop (Feet closer then explode out) working on footwork, land/receiving position, progress the drops in increments to finally hitting the bottom) SPEED!

Snatch Balance (dip and drive under)

Snatch Press into Overhead Squat (Complex)

If time permits: Core

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 9.3.2020

UPPERBODY SWOLE WORKOUT (Total time cap 50min)

Round 1:

27 Cal Echo Bike/Ass Bike or Ski

21 DB Floor Press

21 Cal Echo Bike

15 DB Floor Press

15 Cal Echo Bike

9 DB Floor Press

9 Cal Echo Bike

DB Weight: 40/25

Round 2: Same Calories - 15 / 12 / 9 DB Floor Press Weight: 50/35

Round 3: Same Calories - 12 / 9 / 6 DB Floor Press Weight: 60/45

Rest 2min between rds

Time Remaining: CORE