Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

HGX FIT – 10.01.2020

SHOULDER/ARMS – BROSHESH

SHOULDERS:

Dumbbell Push Press (standing)

2 x Warm-up sets at 10 reps each (Test 1RM)

4 x 8 (working load 65-75% of 1RM)

SUPERSET – 3 Sets of 10 Reps

A. Dumbbell Lateral Raise (keep pinky up)

B. Bent Over Fly’s

SUPERSET – 3 Sets of 10 Reps

A. Barbell Supinated Front Raises

B. Upright Row (Wide Grip – Posterior Delt)

Finally, Prison Push-up

1-2-3-4-5-6-7-8-9-10 (Push-up + Stand and externally rotate hands overhead)

REST 3MIN

ARMS:

SUPERSET – 3 Sets of 8 Reps

A. Barbell Bicep Curls

B. Barbell Skull Crushers

SUPERSET – 3 Sets of 10 Reps

A. Diamond Push-ups (Inverted V – forehead to hands)

B. DB Hammer Curls (back against rig)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
30sec Plate Hops

30sec Plate Romanian Deadlifts

30sec Box Step-Ups

30sec Push-up to Down Dog

30sec Supermans

B: Metcon (No Measure)

3 Rounds "Not for Time", Cap 12min
10 Single DB Row (2sec hold at Top)

14 Single Leg DB Romanian Deadlifts (7 Each)

20-40sec Supinated Grip Dead Hang from Bar

14 DB Single Arm Arnold Presses (7 Each)

C: Metcon (Time)

1 Mile Run

50 Box Jumps (R+24/20, Rx 20/16)

50 Deadlifts (R+185/125, Rx155/105)

800m Run

35 Box Jumps

35 Deadlifts

400m Run

20 Box Jumps

20 Deadlifts

Stimulus: 25-30min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
30sec Forward step alt Lunges

30sec Squat

30sec Hollow Hold

30sec Single Leg Glute Bridges (15sec each side)

B: Strict

Ascending Ladder for 10:00:

1-2-3-4-5…

Strict HSPU off box

Supine bar rows

*Home supine bar rows = Pendlay rows

C: Metcon (Time)

Buy-In: 1000m Run

Directly Into…

4 Rounds:

8 Clusters (R+135/95, Rx 115/75)

10 Strict Pull-ups

Buy-out: 1000m Run

*Home pull up sub=same bar used for clusters bent over rows

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Huge Sets (Time Cap 25)

15-13-11-9 = 1 SET (70/55, 60/45)

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest 2min between sets

REST 3min

WOD

5 Rounds (Time Cap 20)

12 DB Alt Snatches (60/45, 50/35)

9 DB Single Arm Floor Press (PER ARM)

6 Bar MU or Chest 2 Bar or Pull-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
30sec Jumping Jacks

30sec Single Unders/DU

30sec Up dog Down Dog

30sec Alternating Reverse Lunges

B: Thruster (On the Minute for Max Load:)

1 Barbell Thruster

Females start at R+95/Rx 75 and climb by 5 lbs per round.

Males start at R+135/Rx 95 and climb by 10 lbs per round.

*you can start with the bar racked

Record heavist thruster

C: Metcon (Time)

3 Rounds For Time [30 Minute Cap]
800m Row/Ski or 30/21 cal Bike

80 Double Unders (160 single Unders)

400m Run

20 Russian Kettlebell Swings (R+70/53, Rx 53/44)

10 Kettlebell Box Step Overs (R+24/20, Rx20/16)

*Hold KB any way you want for step overs

*The intended time range for this workout is between 24-30 minutes (8-10 minute rounds)

*Let’s put a hard time cap of 30 minutes on this workout to keep things on track

*Home Cal Sub 60 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

3 Rounds

16 DBL DB Box Step Overs (24/20, 20,16)

14 DBL DB Deadlift (50/35, 40,25)

12 DBL DB Power Clean

10 DBL DB Devil Press

8 Toes to DB’s

6 DB Russian Twist

Time Cap: 25min

AMRAP 10

1-2-3-4-5-6-X

Strict Pull-Ups

2-4-6-8-10-12-X

Push-Ups