09Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
8 Single Leg Dumbbell RDL (each leg)
15 Barbell Roll-Outs
B: Metcon (Time)
3 Rounds For Time
500m Run
24 Toes to Bar
12 Jerks (R+175/115, Rx135/95)
This workout is a 15:00-20:00 grind!
One round = 5:00-6:00
The shoulders will need some TLC after this one! But, don’t forget about your midline too. Stabilizing overhead after a decent amount of Toes-to-Bar will sneak up on you.
MODIFICATIONS
RUN
36/24 Cal Bike
TOES TO BAR
Decrease Reps
Toes as high as possible
Knees to Elbows/Chest
Hanging Knee Raises
Kip Swings
24 V- ups
24 Weighted AbMat Sit-ups
JERKS
Decrease Load/Reps
Single Dumbbell Jerk
08Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
8 Barbell Good Mornings
10 Alternating Weighted Cossack Squat
0:30 Hollow Flutter Kicks
B: Metcon (5 Rounds for time)
On the 4:00 x 5 Rounds:
50 Double Unders
300/250m Row or Ski or 15/10 Cal Bike
10 Hang Squat Cleans (R+115/75, Rx 95/65)
It’s a sprint!!
Every 4:00 complete one round as fast as you can.
Rest for the remaining time.
One round should take between 2:30-3:00. Shoot for at least 1:00 of rest when considering modifications.
MODIFICATIONS
DOUBLE UNDER
Reduce Reps
100 Single Unders
50 Line hops
ROW SKI BIKE
Decrease Distance
HANG SQUAT CLEAN
Decrease Load/Reps
Hang Power Clean
Single Dumbbell Hang Squat Clean
PVC Hang Power Clean + Front Squat
08Jul
HomeGrown AthletX - HGX-FIT
A: Back Squat (Build to a HEAVY 2)
HGX FIT 7.6.2021
BACK SQUAT
Warm-up for about 10min
Warm-up rep scheme (10/8/6/4)
BUILD TO A HEAVY 2 REP
Immediately…
4 Sets
10 BB Curtsy Lunge
10 KB Cyclist Squats
B: Metcon (No Measure)
BACK
5x10 Pendlay Rows (flat back/tabletop/NO bouncing)
5x10 Bent Over Rows (wide grip at 45 degrees)
5x10 Banded T-Bar Rows (Green Band)
07Jul
HomeGrown AthletX - Functional Fitness
A: Hang Power Clean (Complex)
5 Rounds
1 Clean Deadlift
2 Hang Clean Pulls
1 Hang Clean High Pull
1 Hang Power Clean
*Build up in wt
B: Metcon (AMRAP - Rounds and Reps)
AMRAP 14
2, 4, 6, 8, 10….
Box Jump Over (R+30/24,Rx24/20″)
DB Alt Renegaded Row (R+50/35, Rx 40/25)
*Run 250m after every round
This is an ascending ladder rep scheme. Add 2 reps to each movement for each round
Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)
For the Run 1 meter = 1 rep*
MODIFICATIONS:
BOX JUMP OVER
Decrease Height
Step Over
Broad Jumps
RENEGADE ROWS
Decrease Load
2x Shoulder Taps
Alternating Dumbbell Bench
RUN
13/10 Cal Bike
06Jul
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds for Quality
Max Reps Empty Barbell Bent Over Rows
10 Tempo Push-ups (5s down, full speed up)
B: Metcon (Time)
2000m Row or Ski or 120/84 Cal Bike
*Every 2 Minutes on the Minute Starting on the 0:00; perform 5 Burpees over the Erg or Hurdle
[Score = Time taken to complete the workout]
MODIFICATIONS
METERS/CALS
Decrease distance 1600m or 1200m
BURPEE OVER THE OBJECT
Step over
Burpees in place
"No Push-up" burpees
C: Metcon (No Measure)
Midline - If time permits
21-15-9:
Pausing Supermans (1s at top)
Ab mat sit ups
06Jul
HomeGrown AthletX - HGX-FIT
A: Bench Press
Warm-up for about 10min
Warm-up rep scheme (10/8/6/4)
BUILD TO A HEAVY 2 REP
Immediately…
3 Sets
10 DB Flys
8 DB Pullover (Heavy)
8 Close Grip Bench Press
B: Deadlift
12-9-6-3-6-9-12 (sample of %’s. 60/70/80/90/85/75/65)
START at 60% for your first 12reps and add weight throughout.
The second half should be heavier than the first half.