HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

CHEST: Time cap 25min

5 x 10 DBs Floor or Bench Press (70/55, 60/45)

5 x 15 DB Pull Over (Use bench)

5 x 20 DBs Deficit Push-ups

Rest: 30 seconds between sets

SUPERSET – 4 Sets (Rest 1min between sets)

DO NOT DROP BB DURING EA SET (Unloaded BB)

A. 20 x BB Reverse Curls

B. 20 x BB Shoulder 2 OVHD

HomeGrown AthletX - Functional Fitness

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A: Front Squat

5 Sets, resting as needed between:

1 Pausing Front Squat (2s in bottom)

2 Front Squats

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Set 3 – 65%

Set 4 – 70%

Set 5 – 75%

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
75/50 Cal Row/Ski or 50/35 Cal Bike

50 Single DB Hang Clean and Jerks (R+50/35, Rx 40/25)

50 Single DB Reverse Lunges

50 Double DB Deadlifts

Looking to grind through this 15-minute workout that consists of mostly weightlifting movements

Your score for the day is total rounds and reps completed

The goal is to choose weights that allows you to complete at least 1 round

SINGLE DUMBBELL HANG CLEAN AND JERKS

This should be a weight that you can move for 20 reps unbroken when fresh

We’ll alternate arms every 5 reps today

After swinging the DB between the Knees like a Kettlebell, you can push press or jerk the weight overhead

SINGLE DUMBBELL REVERSE LUNGES

Hold the dumbbell however you’d like here (hang, goblet, shoulder)

Alternate legs on every reps

The back knee should touch the ground in the bottom but not slam. Be nice to your knees

MODIFICATIONS

75/50 CAL ROW/SKI or 50/35 CAL BIKE

60 Shuttle Runs [10 Meters]

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A: Shoulder Press (Strict)

Build to a Heavy Set of 5

Our strength piece today is a heavy set of 5 strict press

We’ll have 15 minutes to build up in weight

Take the bar from to ground

Ensure the legs stay locked throughout to keep this strict presses

Making smaller jumps can be helpful in strict movements like this, as the ceiling isn’t as high as movements that involve the hips and legs

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 15:
300m row/ski

9 Burpees over bar

Our conditioning piece is a simple couplet of meters and Burpees over a barbell

These rounds are designed to be relatively short

Count meters towards the rounds + reps score

For Example: 7+205 Reps

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A: Metcon (No Measure)

Back:

4 x 12 BB Bent Over Rows (Normal grip)

4 x 12 BB Bent Over Rows (Wide grip)

4 x 12 DB Single Arm Rows

***Between each set. Banded lat pulls for 1min (Green Band)

Shoulders:

4 x 12 BB Sumo DL High Pull

4 x 12 BB Upright Rows

4 x 12 Plate Front Delt with Rotation

4 x 12 Plate Rear Delt Fly (10 to 15#)

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A: Metcon (Time)

100 Double Unders

50 Shoulder Taps

80 Double Unders

50 Shoulder Taps

60 Double Unders

50 Shoulder Taps

40 Double Unders

50 Shoulder Taps

20 Double Unders

50 Shoulder Taps

B: Metcon (Time)

400m Run, 40 Medicine Ball Squat Cleans (R+20/14, Rx 16/12)

400m Run, 40 Power Snatches (R+75/55, Rx 65/45)

400m Run, 40 Pendlay Rows

400m Run, 40 Overhead Squats

400m Run, 40 Step ups (R+24/20, Rx20/16″)

400m Run, 40 Thrusters

*Time cap: 30 min.

MODIFICATIONS

400 METER RUN

25/18 Cal Bike

30 Shuttle Runs [10 Meters]

40 POWER SNATCHES

40 Dumbbell Power Snatches

40 Kettlebell Swings

40 OVERHEAD SQUATS

40 Front Squats

40 Single Arm Dumbbell Overhead Squats (20 Each)

40 STEP UPS

40 Reverse Lunges

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A: Metcon (AMRAP - Rounds and Reps)

AMRAP 35 – ALL DB’s (Titus-Mitus WOD)

35 DL’s

35 Hang Power Clean

35 Front Squats

35 Shoulder Press

35 Thrusters

35 Push-Ups

35 Bent Over Rows

35 Hammer Curls

35 Tricep Extensions

35 Devil Press

HomeGrown AthletX - Functional Fitness

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A: Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
Rx: 75/55

Scaled Option:

50 Power Snatches (65/45 lb)

CAP: 12 min

-- Once you finish part A rest 3 min and then start part B.

B.: 2.5k Run (Time)

2.5k Run

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A: Push Jerk (On the Minute x 10:)

2 Push Jerks

This 10-minute EMOM of 2 push jerks are from the floor

Athletes have the option of building in weight or staying at a challenging load across

The goal here isn’t to go super heavy, rather it’s to hang out at or just above workout weight

This ‘on the minute’ work is a chance to dial in technique and get comfortable cycling moderately heavy reps

Record your weight as the heaviest load lifted over the 10 minutes

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
35 Double Unders

9 Deadlifts (R+155/105, Rx125/85)

7 Hang Power Cleans

5 Push Jerks

This conditioning piece focuses on moderate weight barbell cycling

Your score over the 12 minutes of work is total rounds + reps completed

MODIFICATIONS

35 DOUBLE UNDERS

Reduce Reps

70 Single Unders

40 Seconds of Practice

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A: Snatch (Squat)

Heavy Single

*take 15 minutes to build to a heavy single

B: Metcon (Time)

3 Rounds
1000m Row/Ski

250 Meter Farmers Carry (R+50/35, Rx 40/25)

40 Alt Step forward Lunges

This long and sweaty piece will take between 20-30 minutes to complete

FARMERS CARRY

2 dumbbells are prescribed for this station, but you can also use kettle bells if we’re short on equipment

Choose a load that allows you to complete the 250 meters with 1-3 breaks

ALT STEP FORWARD LUNGES

These lunges are just completed with bodyweight, no external loads

MODIFICATIONS

1000m row/ski

50/35 Cal Bike

60 Shuttle Runs [10 Meters]

40 ALT STEP FORWARD LUNGES

40 Reverse Lunges

40 step ups

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A: Metcon (No Measure)

All movements to be performed with an "EMPTY" barbell

Focus on quality of movement and active recovery

30 Good Mornings

30 Romanian Deadlift (45/35)

30 Hang Power Clean

30 Shoulder Press

30 Reverse Curls

30 Back Squats

30 Alternating Split Jerk (BB Behind The Neck)

30 Bicep Curls

30 Cossack Squat

30 Hang Power Snatch

30 Curtsy Lunge

Cash-out 200 Alternating Single Leg Vups