Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Back Squat (3x3 at 95+%)

Rest as needed between sets.

After Back Squats

4 Sets

10 BB Reverse Lunges (Right)

10 BB Reverse Lunges (Left)

B: Deadlift (5x5 at 85% of 1RM)

Rest as needed between sets

HomeGrown AthletX - Functional Fitness

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A: Shoulder Press (STRICT)

3 set of 7 Reps

*Build to a heavy

B: Metcon (5 Rounds for reps)

5 Rounds for Reps
1 Minute Wall Balls (R+20/14, Rx 16/12)

1 Minute Alternating Dumbbell Power Snatches (R+50/35, Rx 40/25)

1 Minute Burpees

1 Minute Rest

*Score = Log the number of reps for each round. Final score will be the total amount of repetitions

*Partner Option:

5 Rounds For Reps:

1 Minute Synchro Wall Balls

1 Minute Synchro Alternating Dumbbell Power Snatches

1 Minute Synchro Burpees

1 Minute Rest

*This is a very "Fight Gone Bad" ish kind of workout.

3:00 Rounds w/ 1:00 Rest

15:00 of total work

The goal is to accumulate as many reps as possible within the time frame allotted.

DUMBBELL POWER SNATCHES

Decrease Load/Reps

From the Hang

Full/Russian Kettlebell Swings

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

PARTNER - 30MIN CAP
Buy-In: Run 1 Mile

180 Step Forward Lunges Holding Medball (R+20/14, Rx 16/12)

150 MB Front Squats

100 Overhead Medball Sit-Ups

Cash-Out: 800m Run

*Partners run together and split work as needed with one partner working and one resting. Work together.

Partners should be close enough to each other that you can signal when to switch.

Due to this being a partner workout, the movements will be performed quicker when coming off rest. But, is it really "rest" 😉

B: Metcon (No Measure)

With a Partner switch as needed. one person works and one rest

"BANDED SWOLE" (little band)

100 Banded Triceps Extensions (attach to pull-up bar)

100 Banded Bent-Over Rows (stand on the band, bend at the hip)

100 Banded Bicep Curls (stand on the band and curl)

100 Banded Overhead Press (stand on the band and press overhead)

*15min time Cap

MODIFICATIONS

[General Order – 1) Intensity via loads, reps/distance, time 2) Movements via modifications, substitutions or replacement (injury)]

MILE RUN

Decrease Distance

100/70 Cal Bike

MED BALL SQUATS

Decrease Load/Reps

Decrease Range of Motion (Squat to a target)

MED BALL LUNGE

Decrease Load/Reps

Step back lunge in place

Box step ups

OVERHEAD MED BALL SIT-UP

Decrease Load/Reps

Abmat Sit-ups

800M RUN

Decrease Distance

50/35 Cal Bike

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Warm-up for about 10min

Warm-up rep scheme (10/8/6/4)

3 X 3 at 95% (Should feel heavy)!

Immediately…

5 Sets

8 DB Pullover (Heavy)

10 Close Grip Bench Press

B: Metcon (No Measure)

ARM/SHOULDER PUMP

2 ROUNDS

25 Bicep Curls

25 Push-ups

25 Strict Shoulder Press

25 Strict Chin Up (Supinated Grip)

HomeGrown AthletX - Functional Fitness

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A: Back Squat (Wave - Week #4)

Wave #1

Set #1 – 5 Back Squats @ 70% of 1RM Back Squat

Set #2 – 3 Back Squats @ 75% of 1RM Back Squat

Set #3 – 1 Back Squats @ 80% of 1RM Back Squat

Wave #2

Set #4 – 5 Back Squats @ 75% of 1RM Back Squat

Set #5 – 3 Back Squats @ 80% of 1RM Back Squat

Set #6 – 1 Back Squats @ 85% of 1RM Back Squat

Wave #3

Set #7 – 5 Back Squats @ 80% of 1RM Back Squat

Set #8 – 3 Back Squats @ 85% of 1RM Back Squat

Set #9 – 1 Back Squats @ 90% of 1RM Back Squa

B: Metcon (Time)

400m Run

21 Power Cleans (R+115/75, Rx 95/65)

21 Push Jerks

400m Run

15 Power Cleans

15 Push Jerks

400m Run

9 Power Cleans

9 Push Jerks

*Run-Pull-Push on repeat with a descending barbell. This is fast 1-2 sets on the bb and aim to finish 10-12min with a 15min time cap

*Score = Time taken to complete the workout

MODIFICATIONS

POWER CLEAN

Decrease Load

Decrease Reps

From the Hang Position

Double Dumbbell Cleans

Single Dumbbell Hang Cleans

PUSH JERKS

Decrease Load

Decrease Reps

Single/Double Dumbbell Push Jerks

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT: 6.27.2021

CORE: EMOM10

ARMS: 3 Couplets all movements = 20reps (15-18min Cap)

3 Rounds for each – Move with a PURPOSE

#1. BB Reverse Curl + Shoulder to OVHD

#2. BB Row off the rig (Pronate grip) + BB Row (Supinated grip)

#3. BB Bicep Curls + BB Tricep Skull Crushers