August 27, 2023 - No Comments! HGX-FIT – Sun, Aug 27 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) 4 Sets 20 BB upright rows 20/20 BB reverse curls into shoulder 2 ovhd 15 DB crush grip bicep curls 15/15 DB bent over rows 20 Straight leg plate sit-ups 20 Front plate raises 100M run
August 26, 2023 - No Comments! Functional Fitness – Sat, Aug 26 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 12:00 EMOM, Alternating Each Minute minute 1: :45 second Machine of Choice minute 2: 10 Bar Kip Swings + 5 Inchworm Push-Ups minute 3: 10 Banded Face Pulls + 10 Banded T's minute 4: :30 second Hollow Hold B: Ring MU Progression C: Metcon (Time) "Hanging on by a Thread" Complete for Time 50 Toe to Bar *One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target. into.. 100m (300ft) Farmers Carry (Rx70/50, S 60/40) *Every Break Perform 10 Synchro Push-Up then switch partners on carry into.. 30 Ring Muscle-Ups (A: Chest 2 Bar pull ups) *Every Break Perform 10 Synchro V-Ups, then switch partners into.. 100m (300ft) Farmers Carry *Every Break Perform 10 Synchro Push-Up then switch partners on carry into.. 50 Toe to Bar (A: Hanging Strict Knee Raises) *One partner hanging, while 1 partner completes 5 Toe to Bar. Must be 5 alternating every set. Every break perform 5 burpees to target. Goal: 15:00-20:00 minutes Time Cap: 25:00 minutes We are working through a partner workout that will require you to plan things out and strategize breaks to get the best result. Primary Objective: Complete each movement with no more than 5 breaks Secondary Objective: Complete the Ring Muscle-Ups in Sub 5:00 minutes Stimulus: Gymnastics Density / Grip RPE: 7/10
August 25, 2023 - No Comments! Functional Fitness – Fri, Aug 25 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 8:00 minutes for Quality 12/9 Calorie Machine 5/5 World's Greatest Stretch 10 Barbell Good Mornings, 45/35lb (20/15kg) 20/20 Lateral Banded Monster Walks 2 Wall Walks + 20 second nose to Wall Handstand Hold B: Deadlift 15:00 EMOM, Alternating Every Minute minute 1: Seated 8-12 Dual Dumbbell Strict Press minute 2: *Deadlift Set minute 3: Rest Deadlift % Set 1: 5 reps @ 65% Set 2: 5 reps @ 70% Set 3: 5 reps @ 75% Set 4: 5 reps @ 80% Set 5: 4 reps @ 85% Percentage is based on your 5rm Deadlift Drop % by 5-8% if you are using your 1RM for % today Dual Dumbbell Strict Press Load: Choice Metcon (3 Rounds for reps) "Macho Men" 4 minute EMOM 3 Power Cleans (Rx155/105, S 125/85) 3 Front Squats 3 Shoulder To Overhead Rest 1:00 minute 4 minute EMOM 5 Power Cleans (Rx 115/75, S 95/65) 5 Front Squats 5 Shoulder To Overhead Rest 1:00 minute 4 minute EMOM 7 Power Cleans (Rx 95/65, S 75/55) 7 Front Squats 7 Shoulder To Overhead Primary Objective: Completion Secondary Objective: Unbroken Stimulus: Barbell Cycling / Grip & Shoulders RPE: 8/10
August 24, 2023 - No Comments! Functional Fitness – Thu, Aug 24 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 10:00 minute Cap 3 Sets, For Quality 1:30 Row (:30 ez, :30 mod, :30 hard) 10 Alt Box Step-Ups 24/20'' 10 Down Dog Toe Taps 10 Deep Lunge Mountain Climber Lunges AA: Warm-up (No Measure) 2 Burpee Box Jumps :20 seconds Row Ski or Bike @ Pace 4 Box Jump Overs :20 second Row Ski or Bike @ Pace 2 Burpee Box Jumps B: Metcon (6 Rounds for time) "Cornish Hens" 6 Sets: Each for Time 5 Burpee Box Jumps (Rx24/20, S 20/16″) 250/220m Row or Ski or 15/10 Cal Bike 10 Box Jump Overs 250/220m Row or Ski or 15/10 Cal Bike 5 Burpee Box Jumps Rest 1:1 between sets Score = Total interval time Goal: ~3:00 minutes / Set Primary Objective: Complete even splits across +/- 3-5seconds Secondary Objective: Fastest overall time Stimulus: Lactate Endurance / Quad Pump RPE: 9/10 C: Accessories Accumulate the Following 30 Reverse Nordic Curls 50 Seated Calf Raises , Moderate Load 70 Prone PVC Pipe Press
August 24, 2023 - No Comments! Legends – Thu, Aug 24 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Legends Metcon (No Measure) Strength: Back 5 Rounds 10 Barbell bent over rows 10 Ring rows 5 Rounds 10 DB crush grip bicep curls 10 Red band tricep ext 4 rounds 12 Red banded Paloff presses
August 24, 2023 - No Comments! HGX-FIT – Thu, Aug 24 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Pendlay Row (5 x 10 at 75% of 1RM) Metcon (No Measure) Superset: 4 sets 10 Yates rows 10/10 SA bent over rows 10 DB crush grip bicep curl (60/40#) Rest 2min 4 sets: Tall kneeling - Pair of DBs 10 Shoulder press 10 Front delt raises (together) 10 Yu raises Finisher: remaining time - continue to switch after completing rep count 15 Half kneeling Paloff presses
August 23, 2023 - No Comments! Functional Fitness – Wed, Aug 23 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 8:00 minutes, For Quality :30 seconds Jumping Rope 10 Cossack Squats 20 Bear Plank Shoulder Taps 10/10 Single Leg Glute Bridge w/Pause :30 second Alternating Dead-Bugs B: Back Rack Lunge (12:00 minute Clock Barbell Back Rack Stationary Reverse Lunge 1 x 10/10 @ 65% 1 x 8/8 @ 70% 2 x 6/6 @ 75% Rest 2:00 minutes b/t sets Based on 10rm lunge from last week. *Superset with :30 sec wall facing HSTD hold or freestanding HSTD hold) C: Metcon (Time) "Trampoline" 3 Rounds for Time 25 GHD Sit-Ups (A: Abmat Sit-Ups) 25 Wall Balls (Rx 20/14, S 16/12) 75 Double Unders (A: 150 singles) Goal: 11:00-15:00 minutes Time Cap: 20:00 minutes Primary Objective: Complete each movement in 2 sets or less Secondary Objective: Complete each round in under 4:00 minutes Stimulus: Midline / Shoulder Stamina RPE: 8/10
August 22, 2023 - No Comments! Legends – Tue, Aug 22 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Legends Metcon (No Measure) Interval training: 4 rounds Every 2min (:90sec work/:30sec rest) Station 1: Rowing Station 2: 5 KB Sumo deadlift + 5 KB Russian swings Station 3: Bike Station 4: 5 DB Single arm shoulder press Station 5: Ski Metcon (No Measure) Interval training: 4 rounds Every 2min (:90sec work/:30sec rest) Station 1: Rowing Station 2: 5 KB Sumo deadlift + 5 KB Russian swings Station 3: Bike Station 4: 5 DB Single arm shoulder press Station 5: Ski
August 22, 2023 - No Comments! HGX-FIT – Tue, Aug 22 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - HGX-FIT Metcon (No Measure) Decline bench press: 5 x 5 85% from last week's (heavy 2) Immediately into.. 4 rds 10 DB pullovers 12 DB standing flys 10 Diamond push-ups into.. 3rds 25 GHDs or weighted sit-ups 20 BB reverse curls 25 Vups 20 BB bicup curls
August 22, 2023 - No Comments! Functional Fitness – Tue, Aug 22 Announcements HGX TEAM IN HOUSE COMP NOV 11 HomeGrown AthletX - Functional Fitness A: Warm-up (No Measure) 2 Sets, For Quality (8:00 minute Cap) 1:00 minute Row Ski Bike or Run 10 S capular Pull-Ups (1 sec pause on each contraction of the lats at the top) 10 Alternating Single Arm Russian Kettlebell Swings 5/5 Archer Ring Rows 20 Plate Toe Taps B: Pull-up progression (8 Rounds for reps) RX & Scaled: 8 Sets x 30% of Max Unbroken Reps Minimal rest between sets to maintain unbroken reps Adjusted: 8 Sets x 30% of Max Unbroken Reps Complete with Green, Blue or Red Band C: Metcon (3 Rounds for reps) "Slingin' and Swingin'" 3 Sets: 8:00 minute AMRAP 400m Run (A: 27/22 Cal Bike) 29/20 Cal Row or Ski or 20/14 Cal Bike 20 American Kettlebell Swings (Rx53/35, S 44/26) 10 Kipping Pull-Ups (A: strict banded pull-ups ) Rest 2:00 minutes between sets *Always start back at the 400m Run Primary Objective: Get back through the 400m Run on each set Secondary Objective: Finish the Run and cals in under 4 minutes each round Stimulus: Aerobic + Muscular Stamina / Pulling Muscular Endurance RPE: 7/10 D: Recovery (No Measure) 1:00 minute Seated Chest Stretch 2:00 minute Saddle Pose 1:00 minute Seated Forward Fold 1:00 / 1:00 minute Couch Stretch
