10Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGXFIT: 2/10/2022
BACK: Primer
4 x 25 Banded Lat pulls (Red band)
Then....
4 Rounds:
12 Pendlay Rows
12 Bent Over Rows
**Between each movement, 20 seated Lat Pulls (Green Band on lower rig)
ARMS: Supersets
Set1: 3 Supersets
10 Barbell Bicep Curls
10 Barbell Tricep Ext (Behind the neck)
Set2: 3 Supersets
12 DB Hammer Curls
12 DB Tricep Kickbacks
Set3: 3 Supersets
25 Banded Bicep Curls
25 Diamond Push-ups (Pike position – Forehead to hand)
09Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 Barbell Goodmornings
10 Behind the Neck Strict Press
6 Inchworm Push-Ups
20 Alternating Bird-Dogs
:20sec/:20sec Side Plank
B: Push Press
Every 2:00 for 12:00
1 Power Clean + 7 Push Press x 2 Sets
1 Power Clean + 5 Push Press x 2 Sets
1 Power Clean + 3 Push Press x 2 Sets
*start @ 65% of your push press and increase loads
C: Metcon (2 Rounds for reps)
6:00 AMRAP, 3:00 Rest x 2 Sets
5 Front Squats (R+205/145, Rx155/115)
10 Handstand Push-Ups
5 Power Cleans
30 Air Squats
08Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
10 Alt Goblet Cossack Squats
10 Hollow Rocks
:10sec Hollow Hold
6 Hang Muscle Snatch
6 BTN Snatch Grip Push Press
6 OHS
B: Snatch
Every 90sec, 8 Sets
SQ Snatch + OHS + Hang Sq Snatch + OHS
*start @ 60% based on lowest lift (SN, OHS or Hang SN)
**Record heaviest complex
C: Metcon (Time)
2 Rounds for Time
11 Bar Muscle-Ups (SUB 22 C2B pull ups)
11 Devils Press (R+50/35, Rx 40/25)
22 Toe to Bar
33 Forward alt Step SA DB OH Lunges
Time Domain: 12:00-15:00
Time Cap: 18:00
08Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (Weight)
Chest:
10 Rounds
10 DB Floor Press
10 DB Pull Overs
Immediately into...
5 Rounds:
5/Side Single Arm Ring Hold (Bridge position) + KB or DB One Arm Chest Press.
** Core activation, more specifically obliques**
B: Deadlift (% based on 1RM)
1x3 at 65%
1x3 at 70%
1x3 at 75%
1x3 at 80%
1x3 at 85%
1x3 at 85+%
C: Metcon (No Measure)
Core: If time permits
07Feb
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality
10/10 Single Leg Glute Bridges
:20sec Hamstring Plank
10/10 Single Leg Rotational Med Ball Toss (toss against rig NOT walls)
3/3 Kneeling Jump to Lateral Jump
10 Squat Jumps
B: Front Squat
5x5 @ 90% of 5RM
Each Set on 2:30 Clock
C: Metcon (Time)
15 Burpee Box Jump Overs (R+24/20, Rx20/16″)
43/30 Cal Row/Ski or 30/22 Cal Bike
12 Burpee Box Jump Overs
43/30 Cal Row/Ski or 30/22 Cal Bike
9 Burpee Box Jump Overs
Time Domain: 5:00-8:00
Time Cap: 15:00
06Feb
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Part A: Time cap 8min
3 Rounds
15 KB RDL
100M KB Single Arm Farmers Carry
15 KB Cyclist Squats
Rest 2min
Part B: Time cap 10min
4 Rounds (Empty Barbell)
20 Reverse Curls
20 Shoulder to Overhead (Strict Press)
**Do not drop the BB during each round**
Rest :45sec between rounds
Rest 2min
Part C: 18min EMOM, Every 1:30
DB Crush Grip Hammer Curls
DB Crush Grip Tricep Ext
Diamond Push-ups