Workout of the day

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10
Sep

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

Barbell Conditioning
Power Snatch / Squat Cleans

1:00 AMRAP - Max Reps Power Snatch (R+95/65, Rx75/55)

1:00 Rest

1:00 AMRAP - Max Rep Squat Cleans (R+95/65, Rx75/55)

1:00 Rest

- Continue Until 50 Reps of each are complete

*Minimum of 5 Unbroken Reps Per Set

-goal is 3 to 4 rounds of each with a 20min cap

B: Metcon (3 Rounds for time)

3 Rounds

20 Air Squats

10 Power Cleans (R+155/105, Rx 115/75)

12 Bar Facing Burpees

Rest 1:30 B/T Rounds

Goal: 2:30 3:30 /round

Cap: 15 min

Pacing and moving smoothly is the name of the game on this workout. Find a consistent pace and look get keep all rounds around the same time

09
Sep

HomeGrown AthletX - HGX-FIT

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A: Front Squat (EMOM 10)

Min 1 – 2: 2 Reps

Min 3 – 5: 2 Reps

Min 6 – 8: 1 Rep

Min 9 – 10: 1 Rep

Build to a HEAVY SINGLE!!

Use your numbers from last week as reference or % on 1RM

B: Metcon (No Measure)

BACK: 5 Sets

10 BB Bent Over Rows

10 Chest Supported DB Row (Use 2x45# plates to incline bench)

10 DB Rear Flys

REST

CORE: EMOM 10

09
Sep

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 1 reps @ 85%

Set 4: 1 reps @ 87-90%

Set 5: 1 reps @ 95+%

- Rest 1ish minutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (Time)

50 Wall Ball (R+20/14, Rx16/12)

30 Toes to Bar

30 Box Jump Over (R+24/20, Rx20/16)

15 Toes to bar

30 Wall Ball

15 Box Jump Over

Goal: 10 - 12 min

CAP: 16 Min

Make a smart plan ahead of time for t2b and wb breaks. I would suggest testing your capacity on one of the movements and going to big unbroken sets and conservative on the other

08
Sep

HomeGrown AthletX - Functional Fitness

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A: Clean (Complex)

Clean Pull + Sq Clean (Floor)

Set 1: 2+1 reps @ 75%

Set 2: 2+1 reps @ 75%

Set 3: 1+1 reps @ 80%

Set 4: 1+1 reps @ 85%

Set 5: 1+1 reps @ 88%

Set 6: 1+1 reps @ 90%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go

% are based off your 1rm Clean

B: Metcon (3 Rounds for reps)

4 x 3:00 AMRAPs

250 m Run

12 Power Cleans (R+135/95, Rx 115/75)

- Max Rep Double DB Renegade rows (R+50/35, Rx40/25)

Rest 1:00 btn AMRAPs

-For RR left row and right row =2 reps

Goal: 15+ Reps per AMRAP

The run should be at a 85-90% effort and the barbell unbroken.

07
Sep

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Pause)

(:02 Pause in Bottom)

Set 1: 2 reps @ 75%

Set 2: 2 reps @ 80%

Set 3: 2 reps @ 82-85%

Set 4: 2 reps @ 85%

Set 5: 2 reps @ 85+%

- Rest 2 minutes B/T Sets -

% are based off your 1rm Back Squat

B: Metcon (Time)

2021 virtual games event 3
10-9-8-7-6-5-4-3-2-1

Thruster (R+95/65, Rx75/55)

Wall Walk

Time Cap: 20:00

Goal: Be smart on the thrusters if you go with the heavier option make sure to break them up early to be able to save your shoulder and keep heart rate lower for the rest of the workout.

07
Sep

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 9.7.2021

CHEST: INCLINE (Use 45# Plate under bench)

6 x 4 Incline Bench Press

***Working weight at 85% of 1RM bench***

Immediately into...Couplet

3 x 10 DBL DB Close Grip Incline Bench Press

3 x 10 DB Pullover

Rest 1min between sets

3 Sets

20 Reverse Curls (empty BB)

20 Shoulder 2 Ovhd

Rest 1min between sets

3 Sets

"21"

21 Diamond Pushups

Rest 1min between sets

CORE:

3 Sets

30 Hollow Rock

30 Vups/Knee ups

30 Weighted Russian Twist

:30sec rest between sets

It's not going to be easy, it's going to be worth it.

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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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