29Jul
HomeGrown AthletX - HGX-FIT
A: Front Squat
Percentages on 1RM
5 Sets
Set 1 - 3: 8 reps at 60%
Set 4 - 5: 6 reps at 70%
Rest :90 seconds between sets
B: Shoulder Press (STRICT PRESS: 10-8-6-4-2)
Immediately into…..5 SETS
10 Seated DB Arnold Press
10 DB Sumo High Pull
12 DB Rear Flys
28Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
8:00 AMRAP (For Quality)
250 m Run
8 Deadlifts (empty bar)
12 Alt V-ups
10 front Squat
B: Squat Clean (Week 2/12)
(Halt Clean Below Knee + Clean)
Set 1-2 : 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Sets 4-5: 1+1 reps @ 75%
- Rest 1ish minutes B/T Sets -
Cleans are not touch and go, reset after hang halt clean
% are based off your 1rm Squat Clean
C: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
16 Calorie Row
10 Deadlifts (R+185/125, Rx155/105)
10 Box Jump Overs (R+24/20, Rx20/16″)
R+: As prescribed
Rx: 155/105# Barbell 20/16 box
Scaled: 135/95# Barbell
Goal: 5+ Rounds
Take smart breaks on the deadlifts from the beginning so you can push the rep speed on the box jump overs and pace on the rower.
Machine Subs:
Ski: Same
Bike: 14/10 calorie
Run: 200m
27Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
12/9 Calorie Row/Ski or Bike 8/6
6 Burpees
12 Supermans
10 Air Squats
B: Back Squat
Sets 1-2 : 8 reps @ 65%
Sets 3-4: 8 reps @ 70%
Set 5: 8 reps @ 70-75%
- Rest 1ish minutes B/T Sets -
% are based off your 1rm Back Squat
C: Metcon (Time)
w/ 20/14# Vest
2 Rounds
400m Run
40/32 Calorie Row
250m Run
20/16 Calorie Row
R+: As Prescribed
Rx: No Vest
Scaled: No Vest / 250, 100Run
Goal: 9min / Round
Cap: 25 Min
Work on your run pacing during this workout especially if you are using a vest. The early rounds should be sub maximal, leaving you with plenty in the tank to finish strong.
Machine Subs:
Ski Same
Bike: 30/22, scale 15/11
27Jul
HomeGrown AthletX - HGX-FIT
A: Deadlift (Every 2min x 6 Rounds)
Deadlift: Working sets between 65-85%
Every 2min x 6 Rounds
8 Deadlifts
8 Good Mornings
***BUILD EACH ROUND***
B: Metcon (No Measure)
AMRAP 4
5 Deadlift 185/125
4 Bar Facing Burpees
REST 2min
AMRAP 4
5 Deadlift 225/155
8 Pull-ups
REST 2min
AMRAP 4
5 Deadlift 255/185
12 Goblet Squats
26Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
100m Jog
10 KB Russian Swings (light)
10 KB Goblet Squats
10 alt Cossack Squats
B: Snatch (Week 2/12)
(Halt Sq Snatch Below Knee + Sq Snatch)
Set 1: 2+1 reps @ 65%
Set 2: 2+1 reps @ 65%
Set 3: 1+1 reps @ 70%
Set 4: 1+1 reps @ 75%
Set 5: 1+1 reps @ 75%
- Rest 1ish minutes B/T Sets -
Snatch are not touch and go,
reset after each snatches
% are based off your 1rm Snatch
C: Metcon (Time)
Row 2,000m/1,600m
Every 1:30 Complete:
8 double DB Thrusters (R+50/35, Rx 40/25)
*Start with DB Thrusters at 0:00
R+: As Prescribed
Rx: 40/25# DB
Scaled: 1,200m/960m Row / 35/25# DB
Goal:
Keep the Db thrusters unbroken throughout and work on a quick transition to the dumbbells. 20min time cap
Machine Subs:
Ski: Same
Bike: 100/84 cals
25Jul
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 7.25.2021
***Pair of Dumbbells***
5 DB Front Squats (50/35)
5 DB Burpee Box Step Overs (24/20)
5 Toes To Bar
250M Run
10 DB Front Squats
10 DB Burpee Box Step Overs
10 TTB
250M Run
15 DB Front Squats
15 DB Burpee Box Step Overs
15 TTB
250M Run
20 DB Front Squats
20 DB Burpee Box Step Overs
20 TTB
250M Run