HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 5.4.2021

CHEST: DB/Med Ball

4 Sets

8 x DB Floor Press (Heavy)

8/side Offset Push-ups from Med Ball

10 x Close Grip Push-ups (both hands on med ball)

10 x Decline Push-ups (both feet on med ball)

REST 2min

SHOULDERS: USE BOX OR BENCH

4 x (6–8reps) Seated Military Press (Front rack position)

4 x (6-8reps) Seated Military Press (Behind the neck)

4 x 10 Seated DB Arnold Press

4 x 15 Seated "Small" plates (5# or 2.5#) "Y"

HomeGrown AthletX - Functional Fitness

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A: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
30 Air Squats

20/15 Cal Row or Ski or 14/11 cal bike

7 Power Clean and Jerks (R+115/75, Rx 95/65)

After completing the 3 movements, athletes will rest with whatever time remains

New rounds begin on the [0-4-8-12-16] These fast paced rounds should take around 3 minutes or less to complete, leaving at least 1 minute of rest

The score is the slowest of the 5 rounds

POWER CLEAN AND JERKS

Choose a light to moderate weight that can be cycled in 1-2 sets per round

This shouldn’t be a weight that requires single reps

B: Metcon (No Measure)

Midline
4 Rounds:

:20 Seconds wall ball GHD Sit-ups w/ feet anchored

:10 Seconds Rest

:20 Seconds wall ball GHD Face Up Hold parallel

:10 Seconds Rest

Directly Into…

4 Rounds:

:20 Seconds Supermans

:10 Seconds Rest

:20 Seconds Superman Holds

:10 Seconds Rest

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 5.2.2021

18-15-12-9-6-3 (Time Cap 30)

Deadlift (225/155)

Floor Press (50/35)

Back Squat (175/125)

3 Drop sets

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

3 Rounds: (Weights used as an example)

NOTE: Complete 3rds before moving to next movement

10 Barbell Bicep Curls 75#

10 Barbell Bicep Curls 65#

10 Barbell Bicep Curls 55#

Rest 1min

12 Upright Row 100#

12 Upright Row 90#

12 Upright Row 70#

HomeGrown AthletX - Functional Fitness

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A. : Metcon (Time)

For Time :

4 Rounds

21 Thrusters (R+95/65, Rx75/55)

15 KBS Swings (R+53/35, Rx44/26)

9 Pull-ups

400 m Run

HomeGrown AthletX - Functional Fitness

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A: Metcon (6 Rounds for weight)

Weighted Supine Bar Rows

On the 2:00 x 6 Sets:

5 Weighted Supine Bar Rows

*may need partner or coach to add plates to chest

B: Metcon (Calories)

AMRAP 18
Max Calorie

Every 3 Minutes [Starting at 0:00]:

50 Double Unders

12 Burpees

MODIFICATIONS

DOUBLE UNDERS

Reduce Reps

1 Minute of Practice

75 Single Unders (1.5x)

50 Double Taps

CALS

Max Calorie Any Machine

Max Shuttle Runs [10 Meters]

C: Metcon (No Measure)

3 Rounds
8 Dumbbell Bulgarian Split Squats (Each Leg)

10 Strict Toes to Bar

50m Single Kettlebell/DB Farmers Carry (Each Side)

Rest as Needed Between Sets

HomeGrown AthletX - Functional Fitness

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A: Metcon (AMRAP - Rounds and Reps)

TEAMS OF 2
AMRAP 25min

13/10 Cal Row or Ski or 9/7 Cal Bike

12 Hang Power Clean (R+95/65, Rx 75/55)

15 Push-ups

*Alternate Every Station With Partner. One partner works and one rests.

Example P1 Row while P2 rest after P1 is done P2 starts on HPC and P1 rest, once P2 is done P1 starts push ups and p2 rest then a new round where P2 rows and so on for 25 min

B: Metcon (No Measure)

3 Rounds
:30 side plank (each side)

14 Double Dumbbell Bent Over Row

28 Banded Pull-Aparts

Rest 2:00 between sets

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds
21 Cyclist Squats (53/35)

15 Back Squat (175/125)

9 Deadlift (225/155)

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Stamina (2 Rounds)

:30s Max Strict Pull-Ups

Rest :30s

:30s Max strict C2B Bar Pull-Ups

Rest :30s

*use a band if needed

B: Metcon (Time)

50 Wallballs (R+20/14, Rx 16/12)

40 Box Jumps (R+24/20, Rx20/16″)

30 Lateral Barbell Burpees

20 Power Snatches (R+115/75, Rx 95/65)

1000m Run

*18min time Cap

C: Metcon (No Measure)

4 Rounds
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Have DB on Chest.

HomeGrown AthletX - Functional Fitness

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A: Gymnastics Practice

3-6 Rounds for Quality:
9 Box Jump Overs (R+24/20, Rx20/16″)

3-9 Chest To Bar Pull-Ups

Rest 1:00

*14min time cap

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
1 Power Clean (R+155/105, Rx125/85)

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

…

Add 1 Power Clean Per Round

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT 4.27.2021

CHEST: Time cap 25min

5 x 10 Incline Bench Press (with 45/35# plate)

5 x 10 BB Incline Close Grip Press

5 x 12 DBs Incline Flys

5 x 10 DB Pull Over (Use bench)

REST 2min (Rig set-up)

ARMS:

4 Sets ALL 15 reps

A. BB Rows from Rig (pronate grip)

B. BB Supinated Rows

C. BB Reverse Curls