Workout of the day

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

5 Rounds
21 Cyclist Squats (53/35)

15 Back Squat (175/125)

9 Deadlift (225/155)

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Gymnastics Stamina (2 Rounds)

:30s Max Strict Pull-Ups

Rest :30s

:30s Max strict C2B Bar Pull-Ups

Rest :30s

*use a band if needed

B: Metcon (Time)

50 Wallballs (R+20/14, Rx 16/12)

40 Box Jumps (R+24/20, Rx20/16″)

30 Lateral Barbell Burpees

20 Power Snatches (R+115/75, Rx 95/65)

1000m Run

*18min time Cap

C: Metcon (No Measure)

4 Rounds
10 Weighted AbMat Sit-Ups (Heavier Dumbbell)

10 Weighted AbMat Sit-Ups (Lighter Dumbbell)

10 AbMat Sit-Ups (Unweight)

Rest As Needed Between Sets. Have DB on Chest.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Gymnastics Practice

3-6 Rounds for Quality:
9 Box Jump Overs (R+24/20, Rx20/16″)

3-9 Chest To Bar Pull-Ups

Rest 1:00

*14min time cap

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 7min
1 Power Clean (R+155/105, Rx125/85)

30 Double Unders

2 Power Cleans

30 Double Unders

3 Power Cleans

30 Double Unders

…

Add 1 Power Clean Per Round

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT 4.27.2021

CHEST: Time cap 25min

5 x 10 Incline Bench Press (with 45/35# plate)

5 x 10 BB Incline Close Grip Press

5 x 12 DBs Incline Flys

5 x 10 DB Pull Over (Use bench)

REST 2min (Rig set-up)

ARMS:

4 Sets ALL 15 reps

A. BB Rows from Rig (pronate grip)

B. BB Supinated Rows

C. BB Reverse Curls

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Handstand Practice (Alternating On the Minute x 10 (5 Rounds):)

Min 1 – 5 Touch and Go Power Cleans

Min 2 – :30sec Freestanding HS

Build in weight on the cleans each round.

For the HS try and get on the wall if you haven't before or try to come off the wall and hold a free standing HS. Or L-sit DB hold

B: Metcon (Time)

50-40-30-20-10: Calories Row/Ski *

After each round:

10 Deadlifts (R+185/135, Rx155/115)

10 Handstand Pushups

40 Double-Unders

*Bike:: 36-29-21-14-7

C: Metcon (No Measure)

Midline
3 Rounds

20 GHD wall ball Sit-Ups w/ feet anchored

20 Supermans

Rest as needed between sets.

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

HGX FIT – 4.25.2021

A. Back: 4rds (Time cap 15min)

10 BB Bent Over Rows

10 BB Bent Over Rows (Wide Grip)

10 BB Yates Bent Over Rows

10 Chin-ups

B. WOD: Every 3:00 x 10

10 DB Down Up Deadlift

10 DB Front Squats

10 DB Upright Row

10 DB Shoulder 2 Overhead