September 14, 2023 - No Comments! HGX-FIT – Thu, Sep 14 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 rounds 10 BB Yates rows 10 BB Bent over rows 10 BB Pendlay rows **Weight stays the same** Then.... 4 rounds 12 BB supinated shoulder press 12 Lu raises (plates) 12 DBs rear delt raises 12 DBs shoulder shrugs Remaining time: Paloff press - red band
September 13, 2023 - No Comments! Functional Fitness – Wed, Sep 13 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 12:00 minute EMOM Minute 1: 13/10 Calorie Machine of Choice Minute 2: 10 Alternating Dumbbell Hang Snatch + 5 Box Jumps Minute 3: 50/50ft (15/15m) Single Arm Overhead Carry Minute 4: 50ft (15m) Burpee Broad Jumps AA: Warm-up (No Measure) Weightlifting Primer 2 Sets, with Empty Barbell 3 Hang Snatch High Pull 3 Low Hang Muscle Snatch 3 Snatch Grip Push Press 3 Snatch Balance 3 Overhead Squat Add Load 3 Sets, Building Load and Cueing Positions Hang Snatch Floating Snatch Squat Snatch Overhead Squat B: Weightlifitng complex (Weight) Every 2:30 minutes, 5 Sets, Complete the following: 1 Hang Squat Snatch 1 Floating Squat Snatch Rest: 10 seconds 1 Squat Snatch 1 Overhead Squat @ 75%+ of 1RM Squat Snatch, building C: Metcon (No Measure) "Monkey Bars" 15:00 minute Running Clock 4 Sets 3 Weighted Strict Pull-Ups @ 85% of 1RM Rest 30 seconds 6 Strict Pull-Ups Rest 30 seconds 12 *Ring Rows Rest 2:00 minutes *Prescribed Ring Row Height = Body on floor and fingertips touch the rings Primary Objective: Keep all sets unbroken with no kipping movement. Maintain a hollow body position. Secondary Objective: Perform the strict pull-ups and full range of motion for ring rows. Stimulus: Gymnastics Pulling Strength / Muscular Endurance RPE: 6/10
September 12, 2023 - No Comments! Functional Fitness – Tue, Sep 12 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality 1:00 Cardio Choice 6 /6 Half Kneeling KB Windmi ll 1 Wall Walks + :10sec Nose to Wall Ho ld 10 Ring V-Out s B: Gymnastic Skills (Handstand Push-Up Progression Option Every 90 seconds x 10 Sets 35-40% of Max Unbroken Strict Handstand Push-Ups Option B) Every 2:30 x 6 Sets 6-8 Box Pike Handstand Push-Ups (Kneeling or Feet Piked) + 10 Dual Dumbbell Push Pres) C: Metcon (AMRAP - Rounds and Reps) "Concrete Schoolyard" 10 minute AMRAP 30 Double Unders (A:60 singles) 2 Dual Dumbbell Box Step-Overs 2 Wall Walks 30 Double Unders 4 Dual Dumbbell Box Step-Overs 4 Wall Walks 30 Double Unders 6 Dual Dumbbell Box Step-Overs 6 Wall Walks 30 Double Unders 8 Dual Dumbbell Box Step-Overs 8 Wall Walks and so on.. Dumbbell Load: (Rx50/35, S 40/25) Box Height: (Rx24/20, S 20/16″) Score: Total Reps Primary Objective: Complete the set of 10 and 10 Secondary Objective: Keep the double unders unbroken
September 12, 2023 - No Comments! HGX-FIT – Tue, Sep 12 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Bench Press (3 reps at 65% 3 reps at 75% Max effort at 85% ***Goal is 5+reps at 85%***) Metcon (No Measure) 5 rounds: Superset 10 DB bench press 50/35# Max effort DB close bench press 5 rounds: Superset 12 DB rear flys 12 DB standing flys 5 rounds: Superset 10 DB tricep ext (behind the neck) 10 DB Single arm kickbacks Remaining time: GHD/Weighted sit-ups 5x25
September 12, 2023 - No Comments! Legends – Tue, Sep 12 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Legends Metcon (No Measure) Deadlift: Barbell or KB (sumo DL) Every 1:30 for 15min 6-8 reps 5 rounds 15 KB swings 15 KB high pulls 50m farmers carry (right down/left back)
September 11, 2023 - No Comments! Functional Fitness – Mon, Sep 11 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 10:00 minutes for Quality 1:30 Row (45 seconds Easy, 30 seconds moderate, 15 seconds hard) 10 Bootstrap Squats 15 Banded Goodmornings :15 second Active Hang + :15 second Passive Hang 20 Alternating V-Ups AA: Warm-up (No Measure) Primer 1-2 Sets through, working on mechanics 3 Tall Muscle Clean 3 Hang Power Clean 3 Low Hang Power Clean --- 6 Bar Kip Swings 6 Kipping Knees to Chest 4 Alternating Toe to Bar 4 Toe to Bar --- 6-8 Wall Balls B: Metcon (Time) "9/11 Memorial Workout" For Time: Buy-In: 2001m Row (A:run) Into 9 Rounds of the following: 11 Toes To Bar (A: Hanging Knee Raises) 11 Power Cleans 110/70 (Rx 110/70, S 90/60) 11 Wall Balls (Rx 20/14, S 16/12) 10/9ft target Time Cap: 35:00 Male/36:00 Female Goal: 25:00-30:00 Primary Objective: Challenging yourself Secondary Objective: Overall Time Stimulus: Muscular Endurance / Chipper RPE: 8/10
September 10, 2023 - No Comments! HGX-FIT – Sun, Sep 10 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Empty Barbell 4 Rounds 250M run 40 Strict shoulder press 40 Reverse curls ------ Rest 2min ------ 4 Rounds 250M run 40 Push press 40 Bicep curls ------ Rest 2min ------ 4 Rounds 100M run 25 BB rollout (use small plates)
September 9, 2023 - No Comments! Functional Fitness – Sat, Sep 9 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality (12:00 minutes Cap) 1:30 Row (:45 sec easy, :30 sec mod, :15sec hard) 6 Inchworm Push-Ups 12 Bear Plank Shoulder Taps 12 Reverse Table Top Bridge with Reach :24 second Extended Reverse Plank Bridge B: Metcon (Time) "Two-By-Four" In Teams of 2, For Time: 100 Strict Handstand Push-Ups (A: DB Press) 100/90/80 Calorie Row 100 Plate Overhead Walking Lunges (Rx45/35, Rx25/15 plate) Starting at 0:00 and Every 2:00 minutes complete 10 Synchro Plate Ground to Overhead All work is combined except for the Synchro Ground to Overhead that is done with your partner. Goal: 24:00-30:00 minutes Time Cap: 35:00 minutes Primary Objective: Complete in fastest overall time Secondary Objective: Complete the Handstand Push-Ups in 10 minutes or less Stimulus: Muscular Endurance / Leg Focus (Push) RPE: 7/10 C: Recovery (No Measure) 1-2 Sets Right Leg/Left Leg :30 Down Dog :15 Updog :30 Down Dog :3 0 Low Dragon Po se :30 Twisted Drag on Pose :30 Pigeon Pose :30 Half Kneeling Hamstri ng Stretch D: Accessories 5 Sets, For Quality 10 Dual Dumbbell Bench Press 10 Dumbbell Pull-Overs Rest 2:00 minutes between superset
September 8, 2023 - No Comments! Functional Fitness – Fri, Sep 8 Announcements HGX TEAM IN HOUSE COMP NOV 11 GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME! HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 3 Sets, For Quality (6:00 minutes) 1:00 minute Cardio Choice 10 Bootstrap Squats 10 Theraband Inverted Raises 10 Banded Face Pulls 6/6 single Arm Ring Rows into.. (4:00 minutes to Complete) 3 Sets w/Empty Barbell 45/35lb, (20/15kg) 4 Hang Snatch High Pulls 4 Hang Muscle Snatch 4 Overhead Squats 4 Front Squats 4 Hang Squat Cleans B: Weightlifitng complex (Weight) Every 2:00 minutes, 4 Sets Hang Squat Snatch + Overhead Squat Rest 10 seconds Squat Snatch into.. Every 2:00 minutes, 4 Sets Hang Squat Clean + Front Squat Rest 10 seconds Squat Clean C: Metcon (Time) "Make Me" For Time 4 Man Makers (Rx50/35, S 40/25) (A: devils press) 12 Kipping Pull-Ups 8 Man Makers 24 Kipping Pull-Ups 8 Man Makers 12 Kipping Pull-Ups 4 Man Makers Man Maker = Push-Up + Row Right + Push-Up + Row Left + Burpee + Squat Clean Thruster Goal: 9:00-12:00 minutes Time Cap: 14:00 minutes Primary Objective: Man Makers… Goal is to maintain a pace of 15 seconds or faster per rep. Secondary Objective: Kipping Pull-Ups, working on linking big sets Stimulus: Upper Body Interference / Muscular Stamina
September 7, 2023 - No Comments! HGX-FIT – Thu, Sep 7 Announcements HGX TEAM IN HOUSE COMP NOV 11 GYM HANGOUT SEPTEMBER 8th 7PM DEVIL CANYON . EVERYONE IS WELCOME! HomeGrown AthletX - HGX-FIT A: Pendlay Row (10 x 10 at 80% B/T each set - Run 200M) B: Metcon (No Measure) 5 rounds 12 Tall kneeling BB "supinated" shoulder press 12 DBs rear delt raises 12 Standing Lu raises (Use plates) Remaining time: Core 20/20 Red band Paloff press 25 Vups 20 Hollow rock
