09May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT: 5.9.2021
HAPPY MOTHER’S DAY !!!
Back: 35min Cap
6 x 10 Bent Over Row (normal grip)
6 x 10 Bent Over Row (wide grip)
6 x 10 Yates Supinated Rows (wide grip)
6 x 10 DB Bent Over Reverse Fly (Moderate-Heavy)
Immediately After….
50 Empty BB Good Mornings
EMOM 10 (Off the RIG)
Min1 – Max effort BB Row (pronate grip)
Min2 – Max effort BB Supine Row
08May
HomeGrown AthletX - Functional Fitness
A.: Metcon (Time)
For Time
3 Rounds :
100 Double-unders
70 Air Squats
30 Alt DB Snatches (R+50/35, Rx40/25)
20 Push-Ups
10 Pull-Ups
Cash-Out:
1000 m Run
*R+ Wear a weighted vest (20/14) throughout.
*CAP: 30 Min
07May
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
3 Rounds
1000m Row or Ski
250m Farmers Carry (R+50/35, Rx 40/25)
50m Walking Lunge
This long and sweaty piece will take between 28-38 minutes to complete
FARMERS CARRY
2 dumbbells are prescribed for this station, but you can also use kettlebells if you’re short on equipment
Choose a load that allows you to complete the 250 meters with 1 break when fresh
WALKING LUNGE
These lunges are just completed with bodyweight, no external loads
The back knee should make contact with the ground
Stand to full extension with the lower body between steps
ROW
All athletes will row o ski 1,000 meters for this workout
If you’re short on rowers, stagger heats by 5 minutes
MODIFICATIONS
FARMERS CARRY
Single Arm Farmers Carry (Dumbbell or Kettlebell)
1 Minute Side Plank (Each Side)
WALKING LUNGE
50 Step Back Lunges
B: Metcon (No Measure)
Cool Down
10-15 Minutes of Stretching & Rolling
Recommended Targets:
Quads
Upper Back
Forearms
Glutes
06May
HomeGrown AthletX - Functional Fitness
A: Metcon (AMRAP - Rounds and Reps)
AMRAP 20
20 Hang Power Cleans (R+95/65, Rx 75/55)
20 Front Squats
20 Push Press
250 Run
We’re going light and long in this 20-minute workout
Use one barbell weight for all movements
This weight should be based on whatever movement is the most challenging for athletes
Within the workout, we’re looking to complete each barbell movement within 3 sets
We expect athletes to complete around 3+ to 5 rounds over the 20 minutes
B: Metcon (No Measure)
3 Rounds
10 Strict Toes To Bar
:20 Seconds Hanging L-Sit
30 AbMat Sit-ups
Rest As Needed Between Sets
06May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 5.6.2021
Back Squats:
10-8-6-4-2 (Heavy 2)
5 x 5 at 75-80% of Heavy 2
5 Sets
20 x Box Step Ups (24/20)
20 x Cyclist Squats (53/35)
Remaining time: CORE
05May
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
5 Rounds
12 Box Jump Overs (R+30/24,Rx24/20″)
9 Power Snatches (R+115/75, Rx 95/65)
6 Bar Muscle-ups
This 5-round triplet workout includes 3 stations that all involve moving the body or barbell through a big range of motion
While the reps aren’t that high, the distance we have to move is, which contributes a lot to our intensity
We expect this workout to take around 15-25 minutes to complete
POWER SNATCHES
This should be a moderate weight that can be completed in small sets or singles
BAR MUSCLE-UPS
Let choose a rep number or variation that can be complete in around 1 minute
Athletes who don’t have an interest in completing bar muscle-ups can work through one of these options:
18 Pull-ups
12 Chest to Bar Pull-ups
6 Burpee Pull-ups
Athletes who do have an interest, but don’t yet have the capacity for 6 reps can work through one of these options:
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups (Off Box)
BOX JUMP OVERS
Aim for a slightly higher box that you’re accustomed to
There is no need to stand to full extension on top of the box
We recommend stepping down or jumping down instead of the riskier rebounding option
MODIFICATIONS
POWER SNATCHES
18 Alternating Dumbbell Snatches (Heavier Weight)
BAR MUSCLE-UPS
Reduce Reps
Banded Bar Muscle-ups
Jumping Bar Muscle-ups
18 Pull-ups
12 Chest to Bar Pull-ups
6 Burpee Pull-ups
BOX JUMP OVERS
12 Bar-Facing Burpees
B: Metcon (No Measure)
Upper Body Pulling Stamina
5 Rounds Not For Time:
250m row or Ski
10 Strict Pull-Ups (no shame, use a band if needed)