Workout of the day

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13
Jan

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
250m Run

10 Alternating Reverse Lunges

20 Shoulder Taps

10 DB Dead-Bug

10 Plank Bird-Dogs

B: Metcon (AMRAP - Rounds and Reps)

28:00 AMRAP

400m Run

5 Wall Walks

75 Double Unders (sub 150 single unders)

50m Single Arm DB Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)

C: Metcon (No Measure)

Accessories
3-5 Sets

15 Weighted Abmat Sit-ups

15 Supermans

:20/:20 Side plank

13
Jan

HomeGrown AthletX - HGX-FIT

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A: Shoulder Press (Strict Press)

10-8-6-4-2

B: Front Squat (1 1/4 FSQ)

5 x 3 at 60% of 1RM

C: Metcon (No Measure)

4 rounds
10 Front to Side delt raises

10 Rear delt raises

10 DB Skull Crushers

50 Single Leg Alt vups

12
Jan

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

—-

2 Rounds

10 PVC Passovers

10/10 Single Arm Upright Rows

10/10 Single Arm DB Press

10/10 Wrist Rotations

20 Mountain Climber Lunges

B: Weightlifting Complex

Every 2:00 for 12:00

Power Snatch + Hang Squat Snatch + 2 Overhead Squats

Start @ 60% of Snatch, increase by feel

C: Metcon (AMRAP - Rounds and Reps)

12:00 AMRAP

9 Power Snatch

6 Bar Facing Burpees

9 Overhead Squats

6 Bar Facing Burpees

Load: (R+95/65, Rx 75/55)

Goal: 5 Rounds +/- 5-10 Reps

11
Jan

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Complex
10-15-20-15-20

Bench Press (135/95)

Deadlift (225/155)

*After each set complete 10 Chin-ups*

B: Metcon (No Measure)

Core: Time remaining

11
Jan

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
1:00 Cardio Choice

20sec/20sec Half Kneeling SA OH Hold

10 Scapular Push-Ups

10 Bent Over Reverse Flys

6 Inchworm Push-Ups

B: Push Press

Every 2:30 for 10:00

Set 1: 10 reps @ 60%

Set 2: 10 reps @ 60%

Set 3: 10 reps @ 60%

Set 4: 10 reps @ 60%

C: Metcon (Time)

4 Rounds

12 Chest to Bar Pull-Ups

12 Shoulder to Overhead (R+135/95, Rx 115/75)

R: 30sec

12 Toe to Bar

16/11 cal Row or Ski or 12/9 Cal Bike

R: 60sec

Time Domain: :45-1:15/segment, 11:00-15:00/running time

Time Cap: 17:00 Time Cap

10
Jan

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
250m run

8 Inchworm Push-Ups

10 Deep Lunge Mountain Climbers

10 Hollow Rocks

10 Alt V-Ups

20 Glute Bridges

B: Front Squat

Take 10:00 to Establish 5RM Front Squat

R: 2:00

Every 2:00 x 2 Sets

5 Reps @ 90% of 5RM

*Record in notes 2 sets at 90%

C: Metcon (Time)

3:00 AMRAP, 1:00 Rest

20/16 Cal Row Ski, 16/14 bike

15 Deadlifts (R+ 225/155, Rx 165/125)

Max Wall Balls (R+20/14, Rx 16/12)

Continue until 100 Wall Balls

28min cap

*Record time for 100 WB's

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

Close

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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