04Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
2 Rounds
1min Row Ski or Bike
10 Up dog down dog
10 Russian Baby Makers
10 Squats
B: Metcon (3 Rounds for reps)
AMRAP 9: (On the 0:00, 3:00 and 6:00)
250 Meter Row
15 Push ups
with the time remaining max Pendlay Rows (R+135/95, Rx 115/75)
*Score is the max number of Pendlay Rows completed
*Home meter sub 80 DU or 120 singles
C: Metcon (Time)
3 Rounds
800 Meter Run
5 Rounds of "Macho Man" (R+135/95, Rx 115/75)
*1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
* The intended time range for is between 20-30 minutes
03Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
1min each
Spiderman
Samson stretch
Push-up to Down Dog
Plank
Side Plank (:30s Each Side)
Hollow Hold or rock
B: Front Squat (10RM Front Squat (=75% 1RM))
Front Squat
*Sq clean the first rep
C: Metcon (Time)
5 Rounds
21/16 Cal Row Ski or 15/12 Cal Bike
10 Double Dumbbell Thrusters (R+50/35, Rx 40/25)
5 Double Dumbbell Box Step-Overs (R+24/20, Rx20/16″)
*25 Min Time Cap
*Home Cal Sub 60 Mt climbers
03Sep
HomeGrown AthletX - HGX-FIT for Teens
A: Metcon (No Measure)
HGX TEENS FIT – 9.3.2020
Warmup:
10 KB Russian Swings
10 Glute bridges
Next with PVC
10 Good Mornings
10 DL’s
10 Shoulder Press – behind the neck
10 Overhead Squats
Skill: Snatch (Time cap 20min)
3 Position (High Hang, Hang and Floor)
Pull / High Pull
Muscle Snatch
Snatch Drop (Feet closer then explode out) working on footwork, land/receiving position, progress the drops in increments to finally hitting the bottom) SPEED!
Snatch Balance (dip and drive under)
Snatch Press into Overhead Squat (Complex)
If time permits: Core
Core: AMRAP 15
20 Abmat Situps
20 Russian Twist w/Abmat
20 Bicycle Crunches
20 Ankle Touches
20 Vups/Knee-ups
1min Plank
03Sep
HomeGrown AthletX - HGX-FIT
A: Metcon (No Measure)
HGX FIT – 9.3.2020
UPPERBODY SWOLE WORKOUT (Total time cap 50min)
Round 1:
27 Cal Echo Bike/Ass Bike or Ski
21 DB Floor Press
21 Cal Echo Bike
15 DB Floor Press
15 Cal Echo Bike
9 DB Floor Press
9 Cal Echo Bike
DB Weight: 40/25
Round 2: Same Calories - 15 / 12 / 9 DB Floor Press Weight: 50/35
Round 3: Same Calories - 12 / 9 / 6 DB Floor Press Weight: 60/45
Rest 2min between rds
Time Remaining: CORE
02Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
Mobility
Barbell Ankle Stretch: 1 Minute
Barbell Assisted Straddle Stretch: 1 Minute
B: Warm-up (No Measure)
3 Rounds (Use Wall Ball)
10 Deadlifts w/ Ball
10 Alt forward step lunges w/ Ball
10 Sq Clean w/Ball
C: Metcon (Time)
100 Double Unders, 50 Shoulder Taps
80 Double Unders, 50 Shoulder Taps
60 Double Unders, 50 Shoulder Taps
40 Double Unders, 50 Shoulder Taps
20 Double Unders, 50 Shoulder Taps
*15min time Cap
D: Metcon (AMRAP - Rounds and Reps)
AMRAP 18
45 Wallballs Sq Jumps (R+20/14, Rx 16/12)
30/24 Cal Row Ski or 21/17 Bike
15 Deadlifts (R+ 275/185, Rx 225/155)
*Home Cal sub 60 step ups or 30 box jumps
*expect to complete around 2+ to 3+ rounds
01Sep
HomeGrown AthletX - Functional Fitness
A: Warm-up (No Measure)
3 Rounds
10 up dog down dog
10 Shoulder taps
10 Warrior Squat
B: Metcon (Time)
30-20-10
Pendlay rows
Strict Handstand Push-ups on box
C: Metcon (4 Rounds for weight)
On the 4:00 x 6 Rounds:
250 Meter Run
10 V-ups
5-5-4-4-3-3 Hang Power Cleans
*Build In Weight On Hang Power Clean
*After completing the 3 listed movements, you’ll rest until the next round begins
*Rounds begin every 4 minutes [0-4-8-12-16-20] *With each round, we’ll build in weight on the hang power clean
Rounds 1-2: 5 Hang Power Cleans
Rounds 3-4: 4 Hang Power Cleans
Rounds 5-6: 3 Hang Power Cleans
*Your score for each round is the weight lifted for the hang power cleans
*There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
*These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights