Workout of the day

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06
Sep

HomeGrown AthletX - Functional Fitness

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A: Snatch (Complex)

Snatch Pull + Snatch (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 -

Snatch are not touch and go

% are based off your 1RM Sq Snatch.

B: Metcon (Time)

Partition As Desired

100 KB Swings (American) (R+53/35,Rx44/26)

50 Deadlifts (R+ 205/155, RX185/125)

150 Sit-ups

Goal: 14-16:00

CAP: 20 Min

Create a smart individual game plan beforehand and stick with it during the workout. Even if you feel things aren't going to plan stick with it and learn from it for next time

04
Sep

HomeGrown AthletX - Functional Fitness

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A: Deadlift (Every 2:00 x 6 Rounds )

Complete...

6 Deadlifts Between 65-80%

30 sec Plank

*Add weight from last week

Deadlifts MUST be UNBROKEN

*% Based on 1RM Deadlift

B: Metcon (Weight)

EMOM 15
1: 100 m Run

1: Bear Complex for max load

3: Rest

Score is max weight on bar for bear complex.

Bear Complex Includes...

1 Power Clean + 1 Front Squat + 1 STOH + 1 Back Squat + 1 STOH (behind the neck)

Goal: Completion

Be smart on your barbell jumps, we don't want any chances of misses until your final set. Jerk are permitted.

03
Sep

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat (From the rack)

Set 1: 6 reps @ 60%

Set 2: 6 reps @ 65%

Set 3: 6 reps @ 70%

Set 4: 3 reps @ 80%

Set 5: 3 reps @ 85+%

Set 6: 3 Reps @85+%

* Rest 1 ish min b/t sets

% Based on 1RM OHS

B: Metcon (Time)

400m Run

20 Burpee Box Jump (R+30,24, Rx24/20)

20 DB Floor Press (R+50/35, Rx40/25)

100ft Handstand Walk

10 Burpee Box Jump

10 DB Floor Press

400 m Run

Rx: 50ft HSW

Scaled: 5 wall walks

100ft =grown strong wall to wall ball wall and back

Goal: 13-15:00 cap 20min

This one will be all pressing and shoulder stamina. Stay consistent on all movements

02
Sep

HomeGrown AthletX - HGX-FIT

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A: Front Squat (4x3)

Every 2min

Set1: 3 reps @ 82-85%

Set2: 3 reps @ 82-85%

Set3: 3 reps @ 85%

Set4: 3 reps @ 85+%

B: Metcon (No Measure)

BACK: 4 Sets

10 Dbl DB Bent Over Rows

10 Chin-ups

8 Pendlay Rows (Heavy)

12 DB Rear Flys

02
Sep

HomeGrown AthletX - Functional Fitness

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A: Push Press

Set 1: 3 reps @ 75%

Set 2: 3 reps @ 75-78%

Set 3: 3 reps @ 80%

Set 4: 3 reps @ 80-85%

Set 5: 3 reps @ 85+%

- Rest 1ishminutes B/T Sets

% are based off your 1rm Push Press

B: Metcon (4 Rounds for time)

Every 4:00 x 4 Rounds

20/16 Cal Row/Ski or 12/9 Cal Bike

12 Double DB Push Press (R+50/35, Rx40/25)

2 Rope Climbs

Goal: 2:45-3:00

Treat these rounds as sprints! Work to be consistent across all 4 rounds and work hard to recovery on your rest periods. You should have :45-1:00 of rest in the early rounds

01
Sep

HomeGrown AthletX - Functional Fitness

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A: Clean (Complex)

Clean Pull + Sq Clean (Floor)

Set 1: 2+2 reps @ 70%

Set 2: 2+2 reps @ 72-75%

Set 3: 1+2 reps @ 78%

Set 4: 1+2 reps @ 80%

Set 5: 1+2 reps @ 80%

Set 6: 1+2 reps @ 82%

- Rest 1ish minutes B/T Sets -

Cleans are not touch and go

% are based off your 1RM Sq Clean

B: Metcon (4 Rounds for time)

Every 4:00 x 5 Rounds

400m Run

20 Wall balls (R+20/14, Rx16/12)

Rx: 15 Wall balls

Scaled: 12 Wall balls

Goal: 1:00+ of rest per round in the early rounds

Wall balls should be unbroken to maximize rest time.

The dream is free. The hustle is sold separately.

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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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