HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

ONE DUMBELL – NO PROBLEM
CHEST: 5 Sets

10 x Single Arm DB Floor or Bench Press

15 x Single Arm DB Pull Over (Use bench)

4 x DB Walk Over Push-ups (1set = DB+right+DB+left)

Rest: 30 seconds between sets

Shoulders: 5 Sets

10 x Half Kneeling Crush Grip DB Press

10 x Tall Kneeling DB Single Arm Push Press (3s Eccentric – Downward motion)

Rest: 30 seconds between sets

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

On the 5:00 x 4 Rds
21/15 Cal Row/Ski or 15/11 Cal Bike

15 Sit-ups on wall ball

21/15 Cal Row/Ski or 15/11 Cal Bike

Your score is your slowest time

B1: Metcon (3 Rounds for reps)

On the 0:00…

AMRAP 3:00:

3 Power Cleans (R+135/95, Rx 115/75)

3 Front Squats

3 Push Jerks

--Rest 3:00

On the 12:00…

AMRAP 3:00:

3 Power Cleans (R+185/125, Rx155/105)

3 Front Squats

3 Push Jerks

--Rest 3:00

B2: Metcon (Weight)

On the 18:00…

5:00 to Build to a Heavy Complex:

1 Power Cleans

3 Front Squats

1 Split Jerk

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A.: Metcon (Time)

For Time

Buy-in:

150 Double-Unders

Then, perform:

5 Rounds

12 Squat Cleans (R+135/95, Rx115/75)

24/18 Cals Row/SKi

12 Devil Presses (R+50/35, Rx40/25)

Cash-Out:

150 Double-Unders

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A: Metcon (Time)

800m Run

21 Push up Knee Tuck

800m Run

21 Power Clean and Jerks (R+155/105, Rx125/85)

800m Run

21 Push up Knee Tuck

800m Run

B: Metcon (No Measure)

Midline
Tabata

V Ups and Russian Twists

Alternating between the two

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A: Hang Snatch (Complex: 5 Sets)

1 Pausing High Hang Squat Snatch (pockets)

1 Pausing Hang Squat Snatch (right above knees)

1 High Hang Squat Snatch (pockets)

1 Hang Squat Snatch (right above knees)

*On the pausing reps, we are pausing for 1s at the starting position *and* in the catch.

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
25 Double-Unders (sub 50 single unders)

9 Wt Plate sit up (R+45/35, Rx 33/15)

25 Double-Unders

9 Hang Squat Snatches (R+95/65, Rx 75/55)

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

12 DB’s of Xmas: On the first day of Xmas my KPY trainer gave to meeeee…….

1. DB Man Maker

2. DB Bent Over Rows

3. DB Upright Rows

4. DB Deficit Push-Ups

5. DB Floor Presses

6. DB Front Squats

7. DB Reverse Lunges

8. DB Curtsy Lunges

9. DB Toes 2 Dumbbells

10. DB Shoulder 2 Ovhd

11. DB Hammer Curls

12. DB Deadlifts

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A: Metcon (No Measure)

3 Rounds Not For Time
7 Double DB Floor Press

14 Double DB Bent Over Row

28 Banded Pull-Aparts

B: Metcon (3 Rounds for reps)

3 Rounds x AMRAP 4
27/21 Cal Row/Ski or 18/15 Cal Bike

21 Power Cleans

15 Burpee Box Jumps (R+24/20, Rx20/16″)

Rest 3min after each round

Round 1 – (R+135/95, Rx 115/75)

Round 2 –(R+115/75, Rx 95/65)

Round 3 – (R+95/65, Rx 75/55)

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A.: Metcon (Time)

"HGX 12 DAYS OF CHRISTMAS"

For Time:

1 Deadlift (R+135/95, Rx 115/75)

2 Thrusters

3 Push Presses

4 Squat Cleans

5 Power Snatches

6 Overhead Squats

7 Kettlebell Swings (R+53/35, Rx 44/26)

8 V-ups

9 Box Jumps (R+24/20, Rx20/16)

10 Push ups

11 Burpees

12 DB Overhead Forward Lunges (Rx50/35, Rx40/25)(One DB OH, One DB Front Rack)

Start with 1 Deadlift. Then do 2 Thrusters and 1 DL. Then 3 Push Presses, 2 Thrusters, and 1 DL. Continue this way until the final found of 12 Overhead Forward Lunges, 11 Burpees, and each movement descending in repetitions all the way down to 1 DL.

*Like the song the "12 Days of Christmas," complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1, then 2-1, then 3-2-1, then 4-3-2-1, etc. – all the way to 12-11-10-9-8-7-6-5-4-3-2-1.

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A: Gymnastics

3 Rounds
AMRAP 2:

50 Double-Unders

Max Pushups in Time Remaining

… Directly into:

AMRAP 2:

50 Double-Unders

Max box dips

*Rest 1:00 between rounds.

B: Metcon (5 Rounds for time)

On the 4:00 x 5 Rounds:
29/21 Cal Row/Ski or 20/15 Cal Bike

10 Lateral Barbell Burpees

5 Power Snatches (R+135/95, Rx 115/75)

In this faster paced interval workout, you’ll complete the listed work, then rest with whatever time remains in the 4-minute window

Record your times for each round

New rounds begin on the (0:00-4:00-8:00-12:00-16:00)

To get the right stimulus and proper rest, rounds should take less than 3 minutes to complete

LATERAL BARBELL BURPEES

You can jump or step up off the floor

Jump over the bar with 2 feet for "R+ and RX"

There is no need to reach full extension on the jump over the bar

MODIFICATIONS

Row ski or bike Cals

200m Weighted Run

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A: Metcon (No Measure)

3 Rounds of practice
1:00 – Freestanding Handstand Holds or hold HS w/ feet on box or L-sit DB holds

1:00 – Hollow Hold

1:00 – Arch Hold

B: Metcon (Time)

800 Meter Run

25 Double DB Thrusters (R+50/35, Rx 40/25)

25 Double DB Devils Press

800 Meter Run

25 Single DB Overhead Squats

25 Dragon Flys

800 Meter Run

25 Double DB Front Squats

25 Single DB Turkish Get up

MODIFICATIONS

800 METER RUN

50/35 Cal Bike

DEVILS PRESS

Reduce Reps

Use one DB

DRAGON FLYS

Bend one leg

leg lifts

TURKISH GET UP

Turkish sit up

C: Metcon (No Measure)

Midline
75 ab mat Sit-ups