Workout of the day

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14
Jun

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Bench - DB
5 Sets

20 Alt Incline DB bench press (static hold at top while other arm is active)

20 Incline DB pull overs

20 Incline DB fly

20 DB kickbacks

**DB weight is the same for first two movements**

**DB weight is the same for the last two movements**

B: Metcon (No Measure)

Bicep pump shesh
4 rounds

All movements 8 reps with BB

1 and 1/2 Bicep curl

Top down 1 and 1/2 reverse curls

Tall kneeling mixed grip curls

Tall kneeling supinated shoulder press

13
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets
10 Bootstrap Squats

5 Squat Jumps

5 Inchworm Push-Ups

10 Banded Face Pulls

10 KB Deadlifts

10 Russian KBS

B: The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)

Cycle test #1

This will be on a 40:00 Clock to allow you to tackle the back squat, strict press, and deadlift on your own time. Ideally we want to limit the amount of lifts @ or above 85%. This means we start to have longer rest periods as we start to hit singles at those high percentages. Start each lift with 5 reps @ 50%, then go to 3 reps @ 60%, 3 @ 70% then we should go to singles the rest of the way to a 1RM for each on the day.

C: Metcon (No Measure)

Mobility - 7min
1:00/1:00 Couch Stretch

1:00/1:00 Extended Arm Lizard Pose

1:00/1:00 Single Leg Forward Fold

1:00 Updog Pose

12
Jun

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Shoulders
5 Sets

6/6 DB SA hang clean

6/6 DB SA shoulder 2 ovhd

6/6 DB SA hang clean and jerk

100m Plate ovhd carry

**Complete one side throughout the 3 movements - unbroken**

B: Metcon (No Measure)

Back
5 Sets

10 DBs Renegade rows (push-up/row/push-up/row = 1 rep)

10 DB Elevated plank rows (use bench - hips down)

C: Metcon (No Measure)

Core - time permitting

11
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1:00 Row

10 Scapular Pull-Ups

10 Kip Swings

20 Alt V-Ups

5 No Jump Burpees

B: Metcon (AMRAP - Rounds and Reps)

20:00 AMRAP, w/Partner
500m Run (SUB 45/35 cal Bike)

40 Toe to Bar

30 Burpee Box Get-Overs (R+ 36/30, Rx30/24″)

*Partition between partners in the best way you can

Solo Version: AMRAP of 25-20-15

3 Person Team Variation: Two People Working Synchro at all times to accumulate reps.

C: Metcon (No Measure)

Core finisher
7:00 AMRAP

1:00 Forearm Plank

:30sec Hollow Hold

*if you go unbroken you will finish

4 Rounds + 1:00 Plank

10
Jun

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Cardio Choice

10 x 1 and 1/4 Goblet Squats

20sec Bear Plank Shoulder Taps

10/8 Push-Ups

:30sec KB Dead-Bugs

B: Back Squat

Take 10:00-12:00 to find an 8RM

82-85% of 1RM

C: Warm-up (No Measure)

WOD primer
5 Deadlifts

:20sec Handstand Hold



Add weight

5 Deadlifts

3 Handstand Push-Ups



Add weight

5 Deadlifts *working loads

3 Handstand Push-Ups

—-

Add weight

3 Deadlifts *overweight

3 Handstand Push-Ups

D: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
*we would recommend not to kip and should never be performed if you can not do strict HSPU first.

E: Metcon (No Measure)

If time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

09
Jun

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

BACK
5 rounds

8 Pendlay rows

8 Bent over rows

8 Bent over rows (wide grip)

10 DB SA rows

B: Metcon (No Measure)

SHOULDERS
5 rounds

8 Seated military press (front or behind)

8/8 SA DB Half kneeling press

8/8 DB Arnold press

15 Small plates rear delt raises

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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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