18Jan
HomeGrown AthletX - HGX-FIT
A: Bench Press (4 Rounds)
4-3-1, 4-3-1, 4-3-1, 4-3-1
1x4 at 80% of 1RM
REST 40 secs
1x3 at 80%
REST 20 secs
1x1 at 80%
Rest 2-3min between rounds
B: Metcon (No Measure)
Conditioning: "Couplets" performed as "Supersets"
Each Superset 4x: Rest 1min between rounds
Superset #1
15 Close Grip Bench Press
15 Upright Rows
Superset #2
Bicep Curls "21"
21 Shoulder to Overhead
Superset #3
15 Tricep Ext or Skull Crushers
15 Diamond Push-ups
Superset #4
20 DB Hammer Curls
20 DB Bent Over Rows
17Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds for quality, Cap 10:00
12 Alternating Step-Ups
10 Goblet Cossack Squats
6/6 SL SA Crossbody RDL
6 Yoga Push-Ups
6/6 Single Arm Push Press
:20sec HS Hold
B: Front Squat
Every 2:30 for 5 Sets
5x5 @ 90% of 5RM Front Squat
C: Metcon (No Measure)
Pistol Modification and Handstand Push-up Skill work
D: Metcon (AMRAP - Rounds and Reps)
12:00 AMRAP
8 Devils Press (R+50/35, Rx40/26)
12 Alt Pistols
16 Box Jump Overs (R+24/20, Rx20/16″)
12 Dual DB Alternating Reverse Step Lunges (hold DB anyway you want)
8 Strict Handstand Push-Ups
*Goal: 3+ Rounds
16Jan
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Time cap: 12min
5-10-15-20-25-30
Toes to bar or knees to waist
**After each set 10 push-ups**
B: Metcon (No Measure)
AMRAP 10
10 Russian KB swings
10 KB Goblet squats
5 Burpees over the KB
C: Metcon (No Measure)
Cardio - Time cap 20min
21-15-9
Cal Row
Cal Ski or Bike
**After each set 400M run**
15Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10/10 Single Leg RDLs
5 No Dip Muscle Cleans
:20/:20sec Single Leg Glute Bridge Hold
20sec Hollow Hold
5 Seated Box Jump to High Box
B: Metcon (Time)
10 Rounds, Alternate Full Round with Partner
20 Abmat sit-ups
5 Power Cleans (R+185/125, Rx155/105)
10 Box Jump Overs (R+24/20, Rx20/16″)
Goal: 1:30 on/1:30 off
Time Cap: 30:00
C: Metcon (No Measure)
Mobility if time permits
2 Rounds
1:00/1:00 Couch Stretch
1:00/1:00 Single Leg Forward Fold
14Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
10:00 for quality
10/8 Cal Row @ Easy Pace
6 Bootstrappers w/3sec hold at the bottom
6 Hollow Rock Ring Row Muscle-Up Drill
6 Inchworm Push-Ups
6 Jumping Back Squats
B: Back Squat
Every 2:30 for 10:00
Set 1: 10 reps @ 60%
Set 2: 10 reps @ 60%
Set 3: 10 reps @ 60%
Set 4: 10 reps @ 60%
C: Metcon (AMRAP - Rounds and Reps)
14:00 AMRAP
7 Ring Muscle-Ups (Sub 7 Pull-Ups +7 Ring Dips)
14 Thrusters (R+95/65, Rx 75/55)
21/17 Cal Row or ski or 16/13 cal bike
Goal: 4 Rounds +/- 10 Reps
13Jan
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Sets for quality
250m Run
10 Alternating Reverse Lunges
20 Shoulder Taps
10 DB Dead-Bug
10 Plank Bird-Dogs
B: Metcon (AMRAP - Rounds and Reps)
28:00 AMRAP
400m Run
5 Wall Walks
75 Double Unders (sub 150 single unders)
50m Single Arm DB Farmers Carry (R+60/40, Rx 50/30) (25m down, 25m back)
C: Metcon (No Measure)
Accessories
3-5 Sets
15 Weighted Abmat Sit-ups
15 Supermans
:20/:20 Side plank