HomeGrown AthletX - HGX-FIT

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A: Bench Press (Find 1RM)

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

TEST 1RM !!!

Immediately…

4 Sets

8 DB Pullover (Heavy)

Max effort crush grip floor press (use heavy DB)

B: Shoulder Press

10-8-6-4-2

Military Press (front rack position)

Military Press (behind the neck)

Immediately into…

4 ROUNDS

15 Seated DB front/side/front delt raises

15 BB upright rows

***Record 2rep for Military Press***

1. Front rack position

2. Behind the neck

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Week#6)

Each set is to be completed "On the 2:00"

Last wave (wave #3) on the 3:00 min

Wave #1

Set #1 – 5 Back Squats @ 75% of 1RM Back Squat

Set #2 – 3 Back Squats @ 80% of 1RM Back Squat

Set #3 – 1 Back Squat @ 85% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 80% of 1RM Back Squat

Set #5 – 3 Back Squats @ 85% of 1RM Back Squat

Set #6 – 1 Back Squat @ 90% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 85% of 1RM Back Squat

Set #8 – 3 Back Squats @ 90% of 1RM Back Squat

Set #9 – 1 Back Squat @ 95% of 1RM Back Squat

15-Rep Front Squat

Set #10 – 15 Front Squats @ 53% of 1RM Back Squat

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
Buy-In: 1 mile Run

WORKOUT MODIFICATIONS

RUN

Decrease Distance

100/70 Calorie Bike

BOX JUMP OVERS

Decrease Height

Decrease Reps

Step up to Box

POWER SNATCH

Decrease Reps/Load

From the Hang

Single Dumbbell Power Snatch

OVERHEAD SQUAT

Decrease Load

Decrease Reps

Define Range of Motion (Squat to a Target)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 ROUNDS

10 DB FLOOR PRESS (50/35, 40/25)

200M RUN

60 SINGLE UNDERS

INTO…

3 ROUNDS

10 DEADLIFTS (185/155, 155/125)

200M RUN

60 SINGLE UNDERS

INTO…

3 ROUNDS

10 FRONT SQUATS (115/95, 95/75)

200M RUN

60 SINGLE UNDERS

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

Teams of 2:

For Time:

800m Run (together)

Then...

10 Rounds

15/12 calorie Row/Ski or Bike 11/7

10 Ground to overhead (Rx115/75, Rx 95/65)

10 Burpees over the bar

*Switch after every round.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Single Leg Dumbbell RDL (each leg)

15 Barbell Roll-Outs

B: Metcon (Time)

3 Rounds For Time
500m Run

24 Toes to Bar

12 Jerks (R+175/115, Rx135/95)

MODIFICATIONS

RUN

36/24 Cal Bike

TOES TO BAR

Decrease Reps

Toes as high as possible

Knees to Elbows/Chest

Hanging Knee Raises

Kip Swings

24 V- ups

24 Weighted AbMat Sit-ups

JERKS

Decrease Load/Reps

Single Dumbbell Jerk

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
50 Double Unders

300/250m Row or Ski or 15/10 Cal Bike

10 Hang Squat Cleans (R+115/75, Rx 95/65)

MODIFICATIONS

DOUBLE UNDER

Reduce Reps

100 Single Unders

50 Line hops

ROW SKI BIKE

Decrease Distance

HANG SQUAT CLEAN

Decrease Load/Reps

Hang Power Clean

Single Dumbbell Hang Squat Clean

PVC Hang Power Clean + Front Squat

HomeGrown AthletX - HGX-FIT

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A: Back Squat (Build to a HEAVY 2)

HGX FIT 7.6.2021

BACK SQUAT

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

BUILD TO A HEAVY 2 REP

Immediately…

4 Sets

10 BB Curtsy Lunge

10 KB Cyclist Squats

B: Metcon (No Measure)

BACK
5x10 Pendlay Rows (flat back/tabletop/NO bouncing)

5x10 Bent Over Rows (wide grip at 45 degrees)

5x10 Banded T-Bar Rows (Green Band)

HomeGrown AthletX - Functional Fitness

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A: Hang Power Clean (Complex)

5 Rounds

1 Clean Deadlift

2 Hang Clean Pulls

1 Hang Clean High Pull

1 Hang Power Clean

*Build up in wt

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 14
2, 4, 6, 8, 10….

Box Jump Over (R+30/24,Rx24/20″)

DB Alt Renegaded Row (R+50/35, Rx 40/25)

*Run 250m after every round

MODIFICATIONS:

BOX JUMP OVER

Decrease Height

Step Over

Broad Jumps

RENEGADE ROWS

Decrease Load

2x Shoulder Taps

Alternating Dumbbell Bench

RUN

13/10 Cal Bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
Max Reps Empty Barbell Bent Over Rows

10 Tempo Push-ups (5s down, full speed up)

B: Metcon (Time)

2000m Row or Ski or 120/84 Cal Bike

*Every 2 Minutes on the Minute Starting on the 0:00; perform 5 Burpees over the Erg or Hurdle

[Score = Time taken to complete the workout]

MODIFICATIONS

METERS/CALS

Decrease distance 1600m or 1200m

BURPEE OVER THE OBJECT

Step over

Burpees in place

"No Push-up" burpees

C: Metcon (No Measure)

Midline - If time permits
21-15-9:

Pausing Supermans (1s at top)

Ab mat sit ups

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

BUILD TO A HEAVY 2 REP

Immediately…

3 Sets

10 DB Flys

8 DB Pullover (Heavy)

8 Close Grip Bench Press

B: Deadlift

12-9-6-3-6-9-12 (sample of %’s. 60/70/80/90/85/75/65)

START at 60% for your first 12reps and add weight throughout.

The second half should be heavier than the first half.