Workout of the day

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09
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

On the 3:00 x 3 Sets:
20 Double DB forward Step Lunge

*Dumbbells must be in proper rack position (hands on handles). Build each round or stay with the same weight

B: Metcon (Time)

PARTNER
2,000/1,600 Meter Row or Ski

40 Bar Muscle-ups

16 Rounds of "Macho Man" (R+155/105, Rx125/85)

("Macho Man" = 3 Power Cleans + 3 Front Squats + 3 Push Jerks)

Scoring – total time to complete the workout with your partner. one person works at a time.

METERS

7:00-9:00 of Rowing/Ski

Break the meters however you like, but meters must be shared equally. Reduce rep if needed 1600/1200 Meter Row or Ski

BAR MUSCLE-UPS

40 BMU’s should take less than 5:00

To do all the reps, athletes should be able to do 3-5 consistently. Or Sub 40 Burpee Pull Ups or 40 Burpees to a Target (6 in. out of standing reach)

MACHO MAN"

1 Round = 3 Power Cleans + 3 Front Squats + 3 Push Jerks

1 Round = ~1:00

Loading should allow for unbroken movement across all 9 reps. Think fast and unbroken vs. slower and broken.

For the 16 Rounds – Partner 1: will do a full round of "Macho Man", and then Partner 2 will do a full round of "Macho Man". We will go back and forth "you go, I go" until all 16 rounds are completed or until the 30:00 clock saves you!

MODIFICATIONS

ROW

Decrease Distance

Run 1 Mile/1,600m

100/70 Cal Assault Bike

MUSCLE-UP

Decrease Reps

Burpee Pull Ups

"MACHO MAN"

Decrease Load

Power Clean from the Hang with a Dumbbell

Front Squat to a target holding a DB/Med Ball

Push Jerk with a Single DB

08
Jun

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 6.8.2021

CHEST: Med Ball (Time cap 20min)

8 Sets

6 x "Explosive" Push-up to Plate(s)

4/side Offset Push-ups from Med Ball

8 x Close Grip Push-ups (both hands on med ball)

8 x Decline Push-ups (both feet on med ball)

REST 2min

SHOULDERS: USE BOX OR BENCH

4 x (6–8reps) Seated Military Press (Front rack position)

4 x (6-8reps) Seated Military Press (Behind the neck)

4 x 10 Seated DB Arnold Press

4 x 15 Seated DB Reverse Flys

08
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality:
15 Banded Kneeling Hip Thrusts

12 Cossak Squats (6 each side)

9 Pendley Barbell Rows

*Note – this is a warm up

B: Metcon (Time)

"Karen! Run!" - 15min Time Cap
10 Rounds For Time:

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

100m Run

Scoring – total time to complete the workout.

WALL BALLS

The goal is to choose a load that can be unbroken for every round. 10ft target is R+ & Rx

12 Wall Balls = ~:30

100M RUN

This distance should tell you something – It’s quick!

100m Run = Less then :30

MODIFICATIONS

WALL BALL

Decrease Load/Reps

9ft target

Squat Jumps

RUN

Decrease Distance

9/7 Bike

12/9 Cal Row or Ski

C: Metcon (No Measure)

If time: Group Abzzzzzzz

Work for 5min

Plank Hold

(Every :30 perform 5 sit-ups)

07
Jun

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Wave - Week 1 of 6)

Wave #1

Set #1 – 6 Back Squats @ 60%

Set #2 – 4 Back Squats @ 65%

Set #3 – 2 Back Squats @ 70%

Wave #2

Set #4 – 6 Back Squats @ 65%

Set #5 – 4 Back Squats @ 70%

Set #6 – 2 Back Squats @ 75%

Wave #3

Set #7 – 6 Back Squats @ 70%

Set #8 – 4 Back Squats @ 75%

Set #9 – 2 Back Squats @ 80%

B: Metcon (Time)

18min Cap
21-15-9-6

DB Z Press (R+45/25, Rx 35/15)

Strict Ring Dip

DB Deficit Push-Up (hand on DB’s)

DB Z-PRESS

Start seated on floor with legs straight. Press DB overhead without leaning back at the torso. Keep arms close to the ears and hands in a neutral grip.

RING DIP

We love the Rings! Increasing stability on a frictionless plane. If needed use a band or place one foot on the ground. Box or Bench Dips can also be used and keep them strict

DEFICIT PUSH-UP (ON DB’S)

Range-of-motion at the bottom has been achieved when the chest and thighs make contact with the floor. Athletes can go on your knees if needed

Disclaimer: the lighter the DB, the more likelihood of them rolling outwards. Athletes, block yourselves in with plate or go from the hands.

MODIFICATIONS

DB Z PRESS

Barbell Strict Press

Decrease Load

RING DIP

Toe Supported Ring Dip

Jumping Ring Dips

Dips off a Box

DB PUSH-UP

Regular Push Up/Hands Elevated

DB Bench Press

06
Jun

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 6.06.2021

21-18-15-12-9-6-3

Buy-In: 1000m Row/Ski

Deadlift (185/135)

DB Floor Press (50/35)

Abmat Situps

Cash Out: 1000m Run

05
Jun

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

WARM UP

2 Rounds

250 m Run

20 Hollow Rocks

10 Alternate Spiderman (5xside)

5 Push-up to Down Dog

B: Front Squat (Complex)

5 Sets Every 2min

1 Tempo Pausing Front Squat (5sec negative + 3sec at the bottom)

1 Pausing Front Squat (3sec at the bottom)

2 Front Squats

Percentage based on 1RM Front Squat

Set 1: 55%

Set 2: 60%

Set 3: 65%

Set 4 and 5: 70-75%

***Record heaviest complex

C: Metcon (Time)

21-18-15-12-9 (Time Cap 18min)

Front Squats (115/85)

Russian KB Swings (53/35)

Lateral Burpees Over BB

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650-218-5836

Send us an email

breanne@hgxfit.com

Drop on by

551 Taylor Way
San Carlos, CA
94070

 
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