22Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 7.22.2021
SHOULDERS – 4 Rounds (Rest b/t Rds = :30sec)
100m DB’s Farmers Carry
10 BB Seated Military Press (Front Rack) – Use Box or Bench
10 BB Seated Military Press (Behind The Neck)
15 Plate Standing Lateral Raises (Hip to Ovhd)
15 DBs Front/Side/Front Delt Raises
Immediately Into…..
BACK – 4 Rounds (Rest b/t Rds = :30sec)
10 Dbl DB Bent Over Rows
10 BB Wide Grip Bent Over Rows
5 Strict Pull Ups
5 Strict Chin Ups
20 Banded Lat Pull Downs (from the rig)
Immediately Into…..
Time permitting: Burnout X3
20 BB Reverse Curl + 20 Shoulder to OVHD
**Do not drop BB**
21Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
400m Run
2 Rounds (For Quality)
1:00 Wall Sit
:30 Handstand Hold (on wall) OR Plank Hold
20 Alt forward step Lunges
B: Squat Clean
(1 Halt Sq Clean + 1 Sq Clean)
Sets 1-2 : 2+1 reps @ 60%
Sets 3-4 : 1+1 reps @ 65%
Set 5: 1+1 reps @ 70%
- Rest 1ish min B/T Sets -
* Cleans are not touch and go,
reset after each
% are based off your 1rm Squat Clean
C: Metcon (Time)
10 ROUNDS
3 Clean and Jerks (R+135/95, Rx 115/75)
3 Bar Facing Burpees
R+: As Prescribed
Rx 115/75# barbell
Scaled: 95/65# Barbell
Goal: 6-8 min
Cap: 12min
This one is all about transitions and rep speed. This should be full effort from round 1. Go for it and see what happens! It will give you a great gauge of where your anaerobic capacity currently is
20Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds (For Quality)
1:00 Jumping Jacks
10 Inch Worms
15 KB Swings
10 KB squats
*Light Kettlebell
B: Back Squat (RETEST 1RM )
c: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
15 supine bar rows
15 Kettlebell Swings (Russian) (R+70/53, Rx 53/44)
15 strict Handstand Push-ups
R+: As Prescribed
Rx: 10 supine bar rows / 10 HSPUs
Scaled: 15 supine bar rows with knees bent / 15 DB strict Press
Goal: 5+ Rounds
Break supin bar rows nd HSPU sets up early if needed. Work to keep swings unbroken and use these reps to breathe
20Jul
HomeGrown AthletX - HGX-FIT
A: Deadlift
Deadlift: Working sets between 70-85%
Every 2min x 6 Rounds
5 Deadlifts
10 Good Mornings
***BUILD EACH ROUND***
B: Metcon (No Measure)
100 KB Russian Swings (53/35)
50 DL (205/145)
100 DB Floor Press (50/35)
19Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
:20 On / 10 Off
3 Rounds
Line Hops
Shoulder Taps
Air Squats
Push-ups
Then - 1 Round
PVC Snatch Warm-up
10 Pass Throughs
10 Snatch grip push press
10 Snatch Balances
10 Overhead Squats
B: Snatch (Week 1/12 - 5 Sets)
(Halt Sq Snatch below knee + Sq Snatch)
Sets 1-2 : 2+1 Reps @60%
Sets 3-4 : 1+ 1 Reps @65%
Set 5 : 1+1 Reps @70%
- Rest 1ish minutes B/T Sets
*% are Based off 1RM Snatch
*Squat Snatch are NOT touch and go, reset after each
The Halt Snatch is a great exercise to work on strengthening positions, learning how to assign tension properly and train the timing aspect of the arms and how that relates to the transition into your overhead squat.
A common error in Snatch technique is letting our hips rise BEFORE our shoulders. We don’t want to pull the Snatch from the floor with our arms or back.
Think about it like a leg press, where you’re really pushing with the legs to initiate the movement so shoulders and hips rise together
C: Metcon (6 Rounds for reps)
EMOM for 18:00 (6 Rounds)
Min 1: 8 Double DB Devil Press (R+50/35, Rx 40/25)
Min 2: 8 Bar Muscle-ups
Min 3: 18/14 Calorie Row
R+: As Prescribed
Rx: 6 Double DB Devil Press / 6 BMU / 15/12 Cal Row
Scaled: 5 Devil Press 35/15# / 5 Pull-ups / 12/9 Calorie Row
Goal: BMU should be unbroken throughout. This will be a high heart rate piece throughout so try and manage fatigue by moving efficiently on every movement. Pick a steady pace on the rower ski or Bike that will allow you to use to transitions straight to the devil press and start them right away. Remember if you are over :50 on any movement within the first couple of minutes, scale the reps but only scale each movements once during the EMOM
Machine Subs:
Ski/ Same
Bike: 16/12 Calorie
Run: 200m
18Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
CHEST/DEADLIFT:
10-20-30
DB Floor Press (70/50, 60/40)
Deadlift (225/155, 185/125)
250M Run
REST 2min
ARMS: Empty Barbell
10 Sets
10 Bicep Curl
10 Strict Shoulder Press
10 Rows off the RIG
10 Supinated Rows off the RIG
10 Diamond Push-ups