Workout of the day

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01
Aug

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Choice Machine, build effort

min 2: 10 Cossack Squats + 2 Inchworm to Hollow

min 3: Choice Machine, building

min 4: :30/:30 Quadruped Adductor Rock

B: Back Squat

Every 2:00 for 8:00

2 Reps @ 80% x 2 Sets

5 Reps @ 75%

8 Reps @ 65%

*Record 8reps

C: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 Dual DB Power Cleans (R+50/35, Rx 40/25)

14 Dual DB Front Rack Forward Alt Step Lunges

3-4-5-6-7 Wall Walk

Goal: ~4 Rounds

31
Jul

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

EMOM 15
*All movements quality reps*

1. Slider Feet to hand

2. Slider SA push-up

3. Slider SA side push-up

4. Windshield wiper/knee twist

5. Rest

B: Metcon (No Measure)

250M run

60 Air squats

40 DBs renegade rows (no push-up) (50/35)

20 DBs burpee to stand

500M run

20 DBs burpee to stand

40 DBs renegade rows (no push-up)

60 air squats

250M run

30
Jul

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Machine of Choice

min 2: 4/4 SA Ring Row + 6-8 Push-Ups

min 3: Machine of Choice

min 4: 5/5 Single Arm Push Press + 5 Box Jumps

B: Rope climb technique (Skills)

C: Metcon (AMRAP - Rounds and Reps)

"Falkel"

25:00 AMRAP

8 Handstand push-ups

8 Box jumps (Rx 30/24, sub 24/20″)

1 Rope Climb

w/partner alternating movements for the duration

D: Metcon (No Measure)

Mobility - if time permits
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

29
Jul

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3:00 Cardio Choice

-----

2 Sets, For Quality

6 Barbell Upright Rows

6 No Dip Muscle Cleans

10 Behind the Neck Elbow Punch Through

6 Behind the Neck Press in Split

3 Barbell Squat Jumps

----

5 Sets x 30ft Broad Jumps

*goal: Achieve 30ft in as few broad jumps as possible

B: Front Squat

Take 12:00 to Establish 3RM Front Squat from the Floor

C: Metcon (AMRAP - Rounds)

90sec AMRAP, 60sec Rest

Round 1:

9 Squat Cleans (R+135/95, Rx 115/75)

9 Bar Facing Burpees

Max Devils Press (R+50/35, Rx 40/25)

Round 2:

7 Squat Cleans

7 Bar Facing Burpees

Max Devils Press

Round 3:

5 Squat Cleans

5 Bar Facing Burpees

Max Devils Press

Round 4 and continue if you haven't finished

3 Squat Cleans

3 Bar Facing Burpees

Max Devils Press

*continue until 30 Devils Press Completed

28
Jul

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Partner Medball Sit-ups

3 x 25reps

B: Metcon (No Measure)

21-15-9

Sandbag clean over shoulder

Calories on bike

C: Metcon (No Measure)

5 rounds or time remaining

8 Pendlay rows

10/10 Gorilla rows

28
Jul

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics
Banded Shoulder Prep

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10/10 Banded Single Arm Straight Arm Lat Pull-Down

15 Banded Pull-Aparts

----

2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Skill and Drills (15min)

Bar Muscle-Ups

Handstand Walk

C: Metcon (AMRAP - Rounds and Reps)

R+

16:00 AMRAP

20 GHD Sit-Ups

25ft Handstand Walk

8 Bar Muscle-Ups

Or

Rx

20 V-Ups

3 Wall Walks

8 Burpee jumping pull ups

Goal: 6+ Rounds

D: Metcon (No Measure)

Accessories if time permits
4 Sets, for quality

10-15 Feet Elevated Ring Row

:20sec Ring Support Hold

10 Dual DB Hammer Curls

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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