14Apr
HomeGrown AthletX - HGX-FIT
A: Deadlift (All reps completed as deadstop)
Work up to a 5RM in a 15min window
*10min warmup before clock starts*
B: Metcon (No Measure)
5 Rounds
10 Pendlay Rows
10 DB Hammer Curls
10 Box/Bench Dips (Triceps)
20 Plank DB Pull-Through
13Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
10 bootstrapers
10 Alt Single Arm KB Swing
6/6 Single Arm KB Push Press
5 Squat Jumps
B: Metcon (No Measure)
5 Sets (10min cap)
5 Dumbbell Rhythm Squat Jumps + 6 Lateral Reactive PVC Stick Jump Overs (3 each side)
R: 1:15-1:30 b/s
C: Hang Power Snatch
Every 2:00 for 12:00 (6 Sets)
Set 1: 5 Reps @ 60%
Set 2: 4 Reps @ 65%
Set 3: 4 Reps @ 70%
Set 4: 4 Reps @ 70%+
Set 5: 3 Reps @ 75%
Set 6: 3 Reps @ 75%+
*Record Set 6
D: Metcon (AMRAP - Rounds)
3:00 AMRAP, 1:00 Rest, 3 Sets
4 Strict Handstand Push-Up
8 American KBS (R+70/53, Rx 53/44)
15/12 cal row or ski or 12/9 Cal Bike
*pick up where you left off
Goal: ~7 Rounds
12Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Sets for quality
1:00 Cardio Choice
10 Alternating Step-Ups*increase height each round
:15sec Dead-Hang + :15sec Active Hang
8 Bar Kip Swings
3-5 Muscle-Up Plate Drill
B: Metcon (3 Rounds for weight)
10min to complete
3 Sets, For Quality
8/8 Weighted SL Pistol Step-Down
20sec/20sec Foot Elevated Single Leg Glute Bridge Hold
C: Bar Muscle Up Progression
D: Metcon (4 Rounds for reps)
16:00 EMOM
min 1: Max Bar Muscle-Ups
min 2: 50 Double Unders (75 singles)
min 3: 16 Dual DB FR Step Lunge (R+50/35, Rx 40/25)
min 4: Rest
R+: Unbroken Set *pick a number that you can get +/- 2 each round
So if it's 10, you should be able to still hit 8 on later rounds
*Record unbroken Bar MU/Round
12Apr
HomeGrown AthletX - HGX-FIT
A: Bench Press (Every 1:30 for 9min)
2 Bench Press at 90-95% of 1RM
Immediately into...
4 Rounds
10 Close grip floor press
10 DB Pull Overs
B: Metcon (No Measure)
Arms
3 Rounds
20 BB Weighted Bicep curls
20 BB Weighted Reverse curls
10/Side Single Arm Tricep kickbacks
25 Bench dips
C: Metcon (No Measure)
Time permitting: Core
11Apr
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run (easy)
-------
2 Sets, For Quality
6 Inchworm Push-Ups
16 Step Hamstring March (8/8)
8 Empty Barbell Bradford Press
8 Front Squats
B: Push Press
Every 2:30 for 7:30
8 Reps @ 60-65% of 1RM Push Press
*from the floor
C: Metcon (Time)
30 GHD Sit-Ups or Weighted Sit-Ups
400m Run
15 Thrusters (R+115/75, Rx 95/65)
24 GHD Sit-Ups or Weighted Sit-Ups
400m Run
12 Thrusters
18 GHD Sit-Ups or Weighted Sit-Ups
400m Run
9 Thrusters
Goal: 12:00-15:00
Time Cap: 18:00
10Apr
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
4 Rounds
15 Plate Clean and Jerk
50m Plate Overhead Carry
B: Metcon (No Measure)
Grip Strength
3 Rounds
1min Weighted BB Static Hold (200/155)
50' DB Farmers Carry
1min Static Bar Hang
Rest 2min b/t rounds
C: Metcon (No Measure)
Accessories
3 Rounds
10/side Half Kneeling DB Shoulder Press
10/side Single Arm Front Delt Raises
10/side Single Arm Side Delt Raises
D: Metcon (No Measure)
Midline
Time Remaining:
Options:
Banded Hollow Hold Pull Overs
Plank w/sliders (legs and or arm rotations)