25Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
UPPERBODY SWOLE WORKOUT
PART A) Chest
6 Rounds: (Time cap 20min)
8 DB Floor Press (HEAVY)
8 DB Deficit Push-up (Chest hits the floor)
10 Banded Push-up (band across the upper back)
15 Dive Bomber Push-up (inverted V position)
PART B) Arms
1. 5rds
10 DB Hammer Curls (together)
10 DB Tricep Kickbacks (together)
2. 4rds
20 BB Reverse Curls
20 BB Shoulder 2 Overhead
3. 3rds
1 set "21" with BB
21 BB Behind The Neck Tricep Ext
4. Burnout: X2 (Rest :30 seconds/repeat)
10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)
10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)
10 DB Bicep Curls (Together)
AFTER COMPLETION OF #4 – 150 ABMAT SITUPS!!!!
24Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
12 Cossack Squats
24 Lunges*
12 Frog Hops
*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges
B: Metcon (2 Rounds for time)
On the 15:00 x 2 Rounds:
800m Run
40/30 Cal Row Ski or 28/21 Bike
800m Run
250m Single Dumbbell Farmer's Carry (R+50/35, Rx 40/25)
*Home Cal Sub 80 Step ups
*complete the 4 listed stations for time and rest with whatever time remains in the 15 min window
*Each effort should take between 8-13 min to complete
*This gives you at least 2 min to recover between sets
If needed, follow these rough time caps for each movement that total up to 13 minutes to stay on track:
Run: 4 Minutes
Bike: 3 Minutes
Row: 4 Minutes
Farmer's Carry: 2 Minutes
23Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
30 DB Thrusters (50/35, 40/25)
Rest 5 min
Then, 5 Rounds of;
15 Cal Row
15 Russian KB Swings (53/35, 44/26)
Rest 4 min
Then, 4 Rounds of;
6 DB Seated Arnold Press (50/35, 40/25)
12 DB Deficit Push-ups
24 Air Squats
Rest 3 min
Then, 3 Rounds of;
15 Box Jumps (24/20, 20/16)
15 Cal Row
Rest 2 min
Then, 2 Rounds of;
20 WB Jump Squats (20/16, 16/14)
30 WB Abmat Sit-ups
Rest 1 min
Finally with time remaining;
500 or 1000m Run (cool down)
22Aug
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
4 Rounds for time:
400 m Run
30 Front Squats (R+135/95, Rx 115/75)
20 Push Jerk (R+135/95, Rx 115/75)
10 V-ups
21Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Squat Bottom Hold with plate : 1min
B: Warm-up (No Measure)
30 Seconds Each
Samson Stretch
Up Dog Down Dog
Spidermans Stretch
Cossack Squats
Mountain Climbers
Russian Baby Makers
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats
C: Squat Snatch
On the 2:00 x 4 Sets:
3-Position Muscle Snatch (high hang, knee, floor)
1 Pausing Overhead Squat (:2s at bottom)
1 Snatch Balance
*light work on technique
Squat Snatch Stamina
On the Minute x 5:
5 Touch-and-Go Squat Snatches
Note: Record heaviest TNG Sq Snatch
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 12
7 Clusters (R+135/95, Rx 115/75)
14 Lateral Burpees Over Barbell
*Clusters =The Squat Clean Thruster
*Try for 4-6 rounds. This works out to a round every 2-3 minutes
20Aug
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
PVC Lift Offs: 40 Seconds
PVC Sotts Press: 40 Seconds
PVC Overhead Squats: 40 Seconds
B: Warm-up (No Measure)
3 Rounds
1min Row Ski or Bike
10 PVC Pass Through
10 PVC Overhead Reverse Alt Lunges
C: Metcon (5 Rounds for time)
6 Power Snatches (R+95/65, Rx 75/55)
6 Overhead Reverse Alt Lunges
13/10 Cal Row Ski or 9/7 Cal Bike
6 Overhead Reverse Alt Lunges
6 Power Snatches
*Home Cal sub 50 DU or 100 singles
D: Metcon (No Measure)
30-25-20-15-10:
AbMat Sit-Ups
Hollow Rocks