HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

1min each
Spiderman

Samson stretch

Push-up to Down Dog

Plank

Side Plank (:30s Each Side)

Hollow Hold or rock

B: Front Squat (10RM Front Squat (=75% 1RM))

Front Squat

*Sq clean the first rep

C: Metcon (Time)

5 Rounds
21/16 Cal Row Ski or 15/12 Cal Bike

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

5 Double Dumbbell Box Step-Overs (R+24/20, Rx20/16″)

*25 Min Time Cap

*Home Cal Sub 60 Mt climbers

HomeGrown AthletX - HGX-FIT for Teens

View Public Whiteboard

A: Metcon (No Measure)

HGX TEENS FIT – 9.3.2020

Warmup:

10 KB Russian Swings

10 Glute bridges

Next with PVC

10 Good Mornings

10 DL’s

10 Shoulder Press – behind the neck

10 Overhead Squats

Skill: Snatch (Time cap 20min)

3 Position (High Hang, Hang and Floor)

Pull / High Pull

Muscle Snatch

Snatch Drop (Feet closer then explode out) working on footwork, land/receiving position, progress the drops in increments to finally hitting the bottom) SPEED!

Snatch Balance (dip and drive under)

Snatch Press into Overhead Squat (Complex)

If time permits: Core

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 9.3.2020

UPPERBODY SWOLE WORKOUT (Total time cap 50min)

Round 1:

27 Cal Echo Bike/Ass Bike or Ski

21 DB Floor Press

21 Cal Echo Bike

15 DB Floor Press

15 Cal Echo Bike

9 DB Floor Press

9 Cal Echo Bike

DB Weight: 40/25

Round 2: Same Calories - 15 / 12 / 9 DB Floor Press Weight: 50/35

Round 3: Same Calories - 12 / 9 / 6 DB Floor Press Weight: 60/45

Rest 2min between rds

Time Remaining: CORE

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Barbell Assisted Straddle Stretch: 1 Minute

B: Warm-up (No Measure)

3 Rounds (Use Wall Ball)
10 Deadlifts w/ Ball

10 Alt forward step lunges w/ Ball

10 Sq Clean w/Ball

C: 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

*15min time Cap

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 18
45 Wallballs Sq Jumps (R+20/14, Rx 16/12)

30/24 Cal Row Ski or 21/17 Bike

15 Deadlifts (R+ 275/185, Rx 225/155)

*Home Cal sub 60 step ups or 30 box jumps

*expect to complete around 2+ to 3+ rounds

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
10 up dog down dog

10 Shoulder taps

10 Warrior Squat

B: Metcon (Time)

30-20-10

Pendlay rows

Strict Handstand Push-ups on box

C: Metcon (4 Rounds for weight)

On the 4:00 x 6 Rounds:
250 Meter Run

10 V-ups

5-5-4-4-3-3 Hang Power Cleans

*Build In Weight On Hang Power Clean

*After completing the 3 listed movements, you’ll rest until the next round begins

*Rounds begin every 4 minutes [0-4-8-12-16-20] *With each round, we’ll build in weight on the hang power clean

Rounds 1-2: 5 Hang Power Cleans

Rounds 3-4: 4 Hang Power Cleans

Rounds 5-6: 3 Hang Power Cleans

*Your score for each round is the weight lifted for the hang power cleans

*There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest

*These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Chest: 5 Rounds: (Time cap 20min)

8 KB Single Arm Floor Press per side (53/35, 44/26)

8 KB Offset Push-up per side (Angle to the floor)

8 Diamond Push-ups

8 Burpees over the KB

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Squat Snatch (Build to a HEAVY Single)

C: Metcon (Time)

20 Power Snatches (R+95/65, Rx 75/55)

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

*The intended time range for this workout is between 5-10 minutes

*15 time Cap (~3 min per station) to preserve the desired stimulus

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Metcon (Time)

3 Rounds - Time Cap 18min
16 DB Box Step Overs (50/35, 40/25)

14 DB Deadlift

12 DB Power Clean

100m Farmers Carry

400m Run

B: Metcon (Time)

3 Rounds - Time Cap 16min
20 Box Step Ups

16 Hollow Rock

14 Push-ups

12 Burpees

400m Run

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (Time)

For Time

Buy in:

100 Double unders (Scale: 240 Singles)

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

30/25 Cal Row/Ski or 20/15 Bike

10 Squat Snatches (R+115/75, Rx 95/65)

30/25 Cal Row/Ski 20/15 Bike

8 Squat Snatches (R+125/85, Rx 115/75)

30/25 Cal Row/Ski 20/15 Bike

6 Squat Snatches (R+135/95, Rx 125/85)

30/25 Cal Row/Ski 20/15 Bike

4 Squat Snatches (R+155/105, Rx 135/95)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

400m Run

3 Rounds:

10 Drunken mt Climbers

10 Up dog down dog

10 Alt Reverse Lunges

B: Metcon (Time)

500 Meter Run

20 DB Alt Renegade Rows (R+60/40, Rx 50/30)

500 Meter Run

50 Alt DB Power Snatches

500 Meter Run

20 DB Alt Renegade Rows

500 Meter Run

*We expect this piece to take around 15-25 minutes to complete

*two DB for RR, one DB for Snatch