11May
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT 5.11.2021
CHEST: DB
5 Sets
8 x DB Floor Press (Heavy)
10 x DB Close Floor Press
Max effort – Deficit Push-ups
30-40 Banded Tricep Extensions
SHOULDERS: USE BOX OR BENCH
5 x 8 Seated Military Press (Front rack position)
5 x 8 Seated Military Press (Behind the neck)
5 x 10 Seated DB Arnold Press
3 x 15 Seated Plate Rotation (Steering Wheel)
10May
HomeGrown AthletX - Functional Fitness
A: Metcon (Time)
20 Power Snatches (R+95/65, Rx 75/55)
20 Lateral Barbell Burpees
20 Overhead Squats
20 Lateral Barbell Burpees
20 Squat Snatches
This one is a lung-burner! Light loading tells us that we can go for big sets, only breaking due to fatigue and not because the bar is too heavy. Think light and nasty!
Time Ranges: 8-12
15min Time Cap
Aim to complete each movement ~2:00 or under. This is a guide, not a hard rule.
No movement should exceed 3:00. If so, the athlete’s weight may be too heavy or burpee reps were not scaled appropriately.
Loading on the barbell should allow for approximately 2-4 sets. Remember the loading should feel light.
Lateral Burpee Over the Bar doesn’t require full hip extension at the top, therefore it’s possible to move a little faster by staying low in the jump over.
Fast workout! (Even though it may not feel like it.
Reminder: Quality Movement is a non-negotiable!
This is a fast workout and should be scaled to achieve that effect – lung burner!
B: Metcon (No Measure)
4 Rounds
1:00 Weighted Plank
30sec Weighted Hollow Hold
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