29Aug
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 8.29.2021
3 Rounds
LANDMINES
10 Front Squat
10 Front Squat to Shoulder Press
10/side Half Kneeling – Single Arm Shoulder Press
10/side Bent Over Single Arm Rows
10/side Reverse Lunge (same side steps back into a lunge – arm is straight)
10/side Squat with Rotational Press (back arm holds BB – rotate and press)
REST 5min
EMOM: 18min
Min1: Max Vups/Knee-ups
Min2: Max Hang Power Cleans
Min3: Max BB Ovhd Lunges
Min4: Max Push-ups
Min5: Max Row
Min6: Rest
28Aug
HomeGrown AthletX - Functional Fitness
A: Deadlift (Every 2:00 x 6 Rounds Complete)
5 Deadlifts Between 65-80%
:30s Plank
*Add weight from last week and record deadlift loads
*Deadlifts MUST be UNBROKEN
*% Based on 1RM Deadlift
B: Metcon (Time)
3 Rounds
20 Front Squats (R+115/75,Rx95/65)
8 Double DB Devil Press (R+50/35, Rx 40/25)
15 Strict Handstand Push-ups
Rx: 10 Strict HSPU
Scaled: Regular Push-ups
Goal: 10-13:00
Cap: 18 min
This will be very shoulder intensive so work to use good hip extension on the devil press so save yourself for the handstand push-ups
27Aug
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
Barbell Conditioning
30 Power Snatches (R+75/55, Rx 65/45)
Rest 1:00
20 Power Snatches (R+95/65, Rx75/55)
Rest 1:00
20 Shoulder to Overhead (R+95/65, Rx75/55)
Rest 1:00
30 Shoulder to Overhead (R+75/55, Rx 65/45)
*Score is total time to complete all four movements (subtract the rest)
B: Metcon (Time)
42-30-18 reps of:
Calorie Row or Ski
Alt DB Hang Snatches (R+50/35, Rx40/25)
Time Cap: 15 minutes
This one is all about dropping the hammer. Pure intensity, go hard on the rower and try to breathe and recovery as much as possible on the DB hang snatches
Machine Subs:
Assault Bike: 32-22-12
26Aug
HomeGrown AthletX - Functional Fitness
A: Push Press
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 75%
Set 3: 3 reps @ 75%
Set 4: 3 reps @ 80%
Set 5: 3 reps @ 82%
- Rest 1 ish minutes B/T Sets
% are based off your 1rm Push Press
B: Metcon (Time)
500m Run
30 Wall Balls (R+20/14, Rx 16/12)
20 Toes to bar
500m Run
30 Wall balls
20 Toes to bar
500m Run
30 Wall balls
20 Toes to bar
Scaled: 20 Knee raises or toes to rig
Goal: 16:00 -18:00
CAP: 22 Min
Smart breaks on the wall balls and toes to bar to save yourself for later rounds. Use the run to recover and practice good technique on the wall balls to relax your arms
26Aug
HomeGrown AthletX - HGX-FIT
A: Front Squat (Every 2min)
Set1: 3 reps @ 80%
Set2: 3 reps @ 80%
Set3: 3 reps @ 80%
Set4: 3 reps @ 80%
Set5: 3 reps @ 80%
B: Metcon (No Measure)
4 Sets
"21" Empty BB
10 DBL DB Tricep Kickbacks
15 Plate Bicep Curls + 15 Plate Tricep Ext
20 Diamond Push-ups
Immediately Into...
150 Single Leg Vups
150 Russian Twists
25Aug
HomeGrown AthletX - Functional Fitness
A: Squat Clean (Clean Pull + Sq Clean (Floor)
Set 1: 2+2 reps @ 65%
Set 2: 2+2 reps @ 65%
Set 3: 1+2 reps @ 70%
Set 4: 1+2 reps @ 75%
Set 5: 1+2 reps @ 75+%
Set 6: 1+2 reps @ 75%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go
% are based off your 1rm Clean
B: Metcon (4 Rounds for reps)
AMRAP: 4 x 3:00 On / 1:00 Off
12 Alt Pistols
8 Alt Single Arm DB Clean and Jerk (from floor) (R+50/35, Rx40/25)
- Max Burpee Box Jump Overs (R+24/20, Rx20/16)
Rx: 8 Pistols
Scaled: 35/15 DB / 20 Air Squats
Goal: 10+ Reps / Round
You should have :45-1:00+ to work on the BBJO