18Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT
Back:
8 x 10 BB Bent Over Rows (Normal grip)
8 x 10 BB Bent Over Rows (Wide grip)
Shoulders: 4 Sets
100M DBs Farmer’s Carry
10 BB Sumo DL High Pull (wide base – toes outward)
10 BB Upright Rows
12 DB Front to Side Delt Rotations
12 Plate Rear Delt Fly (10 to 15#)
After 4 sets, Immediately to Prison Push-up
1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)
B: Metcon (No Measure)
OPEN 21.2 "PRE-GAME"
At 50% intensity (warm-up pace)
Part A) 5min light rowing
Part B) 3 Rounds
5 Strict TTB
10 KB Russian Swings
20 Air Squats
Part C) 3 Rounds
50' Walking Lunges
15 Abmat Situps
Part D) 1 Round (empty BB)
5 Good Mornings
5 Back Squats
5 Strict Press
5 RDL
5 Front Squats
Then, 1 Round
5 Muscle Snatch
5 Behind the Neck Push Press
5 Snatch Balance
5 High Hang Squat Snatch
Part E) 5min light rowing
17Mar
HomeGrown AthletX - Functional Fitness
A: Overhead Squat
Every 1 Minutes x 6 Sets:
Minutes 1-2: 9 Overhead Squats
Minute 3-4: 7 Overhead Squats
Minutes 5-6: 5 Overhead Squats
*build up
**Record heaviest 5 rep
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 10
12 Deadlifts (R+115/75, Rx 95/65)
9 Overhead Squats
6 Hang Power Snatches
16Mar
HomeGrown AthletX - Functional Fitness
A: Stamina (For Time)
100 Double Unders
15 Handstand Push-ups
80 Double Unders
12 Handstand Push-ups
60 Double Unders
9 Handstand Push-ups
40 Double Unders
6 Handstand Push-ups
20 Double Unders
3 Handstand Push-ups
MODIFICATIONS
For DU = double the number and do singles
Handstand push ups on box
L-sit DB press
B: Metcon (Calories)
AMRAP 24
[PARTNER 1]
Max Calorie Row Ski or Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
Switch Stations After 2 Rounds of Sit-ups + Push-ups
Score is Total Calorie on the Row Ski or Bike
16Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
Bench/Tricep
***Working Weight at 75-80% for 1RM***
8 Rounds
8 Bench press
10 Tricep dips (off bench)
Rest 2-3min
8 Rounds
20 Cyclists Squats
10/Arm SA Bench Press
10 DB Pullovers
15Mar
HomeGrown AthletX - Functional Fitness
A: Metcon (3 Rounds for reps)
AMRAP 4:
24/18 Calorie Row Ski or 17/13 Bike
24 Alt DB Snatches (R+50/35, Rx 40/25)
24 Single DB Thrusters (Switch 12 reps)
Rest 4 Minutes
AMRAP 4:
18/14 Calorie Row Ski or 13/10 Bike
18 Alt DB Snatches
18 Single DB Thrusters (Switch 9 reps)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row Ski or 8/6 Bike
12 Alt DB Snatches
12 Single DB Thrusters (Switch 6 reps)
B: Metcon (No Measure)
Midline
Accumulate the following;
2:00 L-Sit from pull-up bar
3:00 Superman Hold
4:00 Bottom of Air Squat
14Mar
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
5 Rounds (Cap 25min)
20 DB Thrusters
20 BB Supine Rows (off the rig)
20 DB Clean and Jerk
20 DB Bent Over Rows
B: Metcon (No Measure)
EMOM 10
Complete 3 movements in 1min
6-8 KB Hammer Curls
4-6 Off Set KB Push-ups
6-8 KB Russian Twist