HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 6.27.2021

CORE: EMOM10

ARMS: 3 Couplets all movements = 20reps (15-18min Cap)

3 Rounds for each – Move with a PURPOSE

#1. BB Reverse Curl + Shoulder to OVHD

#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)

#3. BB Bicep Curls + BB Tricep Skull Crushers

HomeGrown AthletX - Functional Fitness

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A.: Warm-up (No Measure)

EMOM x 12 ( 2 Rounds):

Minute 1 – :100 m Run

Minute 2 – :40s Alt Samson Stretches

Minute 3 – : 100 m Run

Minute 4 – :40s scapular retractions

Minute 5 – :100 m Run

Minute 6 – :40s Glute Bridges

B.: Metcon (Time)

For time:

1000/800m Row/Ski or 60/48 Bike

then..

4 rounds

15 Burpee Box Jump Over (R+24/20, Rx 20/16)

20 Alt DB Snatches (R+50/35, Rx40/25)

30 Ab-mat Sit-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
8 Barbell Good Mornings

10 Alternating Weighted Cossack Squat

0:30 Hollow Flutter Kicks

B1: Metcon (6 Rounds for reps)

[Part 1 ]

Every 2min with 1min Rest x 6 Rounds

30 Air Squats

20 Push-ups

10 Chest to Bar Pull-ups

Max Squat Snatches (R+135/95, Rx 115/75)

MODIFICATIONS

AIR SQUATS

Decrease Reps

Decrease Range of motion (Squat to a Target)

PUSH-UPS

Decrease Reps

Elevate Hands/Knee Push-ups

CHEST TO BAR PULL-UPS

Decrease Reps

Chin Over Bar Pull-ups

Jumping C2B or Chin over Bar

10 Dumbbell Plank Rows (5 Each Arm)

SQUAT SNATCHES

Decrease Load/Reps

Power Snatch

PVC Power Snatch + Overhead Squat

B2: Snatch

At the 18min mark

8min to

Build to a Heavy Squat Snatch

Done at 26min

Part 2 – You have 8min to Build to a Heavy Squat Snatch. Athletes can aim to make 3-4 attempts. Log heaviest lift.

HomeGrown AthletX - Functional Fitness

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A: Overhead Squat

3 Sets:

1 Pausing Overhead Squat (3sec at bottom)

4 Overhead Squats

Rest As Needed Between Sets.

B: Metcon (Time)

Time Cap 28min
50 Double Unders

20 Overhead Squats (R+135/95, Rx 115/75)

50 Double Unders

35/25 Cal Row or Ski or 23/18 Cal Bike

50 Double Unders

50 Supine Bar Rows

50 Double Unders

35/25 Cal Row or Ski or 23/18 Cal Bike

50 Double Unders

20 Overhead Squats

MODIFICATIONS

DOUBLE UNDERS: 1:00 DU Attempts, or 100 Single Unders, or 50 Line Hops

OVERHEAD SQUATS: Decrease Load/Reps, or Decrease Range of Motion (injury/limitation) , or Front Squat or Back (injury)

ROW: Decrease Reps, or 25/18 Cal, or 400m Run

HomeGrown AthletX - HGX-FIT

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A1: Back Squat (5 X 5 at 95% of 5RM)

A2: Deadlift (5 X 5 at 75-80% of 1RM)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds for Quality
8 Half Kneeling Landmine Press. (put the end of the BB against the crack of two 25-45lb plates, do not put against the wall)

8 Double Dumbbell bent over Row

15 Banded Triceps Extension

B: Metcon (Time)

21-18-15-12-9:

Front Squats (R+115/75, Rx 95/65)

Kettlebell Swings (R+53/35, Rx44/26)

Lateral Burpees Over Barbell

[Score = Time taken to complete the workout]

let shoot for 12-15min with a 20min time cap

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
Near Max Effort Ring Push-Ups

Rest as needed between set

B: Metcon (Time)

70/50 Cal Row or Ski or 50/35 Cal Bike

20 HSPU

1 Mile Run

20 HSPU

70/50 Cal Row or Ski or 50/35 Cal Bike

*25min time Cap

MODIFICATIONS

CALS

Decrease distance

800m Run

HSPU

Decrease Reps

inverted of at box

DB presses

HomeGrown AthletX - HGX-FIT

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A: Bench Press (3 X 3 @ 90%)

After Benching

Immediately…

5 Sets

8 DB Pullover (Heavy)

10 Decline Push-ups (Feet on bench/box)

B: Metcon (No Measure)

SHOULDERS: MAX EFFORT ON ALL MOVEMENTS (DB’s/Plates, BB)
DB Seated Front Delt Raises – Right

DB Seated Front Delt Raises – Left

BB Seated Front Delt Raises

DBs Seated Lateral Raises

DBs Standing Rear Delt Raises

BB Upright Rows

BB Bent Over Rows

BB Seated Shoulder Press

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Wave - Week #3)

Wave #1

Set #1 – 6 Back Squats @ 66%

Set #2 – 4 Back Squats @ 71%

Set #3 – 2 Back Squats @ 76%

Wave #2

Set #4 – 6 Back Squats @ 71%

Set #5 – 4 Back Squats @ 76%

Set #6 – 2 Back Squats @ 81%

Wave #3

Set #7 – 6 Back Squats @ 76%

Set #8 – 4 Back Squats @ 81%

Set #9 – 2 Back Squats @ 86%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
250m Run

12 Toes to Bar

9 Strict Presses (R+95/65, Rx 75/55)

The priority is to workout for 18:00.

The goal is to accumulate as many rounds and reps as possible within 18:00.

1 Round = 7:00-9:00, which means we are shooting for 2 rounds minimum and trying to get as far into the 3rd round as we can.

For shoulder-to-overhead movements, the reps increase as the movement changes.

The light loading on the bar will force us to hang on for bigger sets than we are "comfortable" doing, but dig deep for that threshold.

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

10MIN
CORE CORE CORE

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
5 Deadlifts (115/85, 95/65)

5 Pendlay Rows

5 Front Squats

5 Push Press

5 Back Squats