Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :10-:12sec)

With a partner - static hold at 105% of 1RM

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 75-80%

C: Metcon (No Measure)

Shoulders
3 sets - rest :30sec

1. 10 Seated military press (behind neck)

2. 10 Seated military press (front rack)

3. 10 BB shrugs (heavy)

4. 10 BB sumo high pull

5. 10 DB front to side delt raises

D: Metcon (No Measure)

Core - Time remaining
Partner Medball toss

complete 20 reps - then switch.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12 minute EMOM

min 1: :30sec Alt Cossack Squats

min 2: 10 V-Ups + :10 Hollow Hold

min 3: 4/4 SA Ring Row + :20sec Forearm Plank

min 4: :40sec Wall Sit

B: Back Squat

Every 2:30 for 10:00

6 Reps @ 70%

6 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

*Record 5 reps at 80%

C: Metcon (Time)

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 GHD Sit-Ups (Sub weighted plate sit-ups or V-Up)

5-4-3-2-1 Rope Climb (Sub out pull to stands or single arm supine grip ring rows)

Time Domain: 11:00-15:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline - time cap 10min
4rds

100m run

20 Abmat sit-ups

20 Vups

20 Hollow rock

B: Metcon (No Measure)

Grip strength - time cap 20min
3 sets

1min BB static hold (200/155)

100ft DB farmers carry (70/50)

Max effort bar hold

Rest 1:30 b/t sets

C: Metcon (No Measure)

Back - time remaining
3 to 4rds

10 DB renegade rows (push-up/row/push-up/row = 1rep)

10 DB bent over rows (wide grip)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for qualitry
15 Banded Pull Aparts

10 Hollow Body Banded Pull Overs

6/6 KB Halos

6/6 KB Windmill

B: Bar Muscle-ups

Skills and Progression

C: Metcon (Time)

Hero WOD "GIFF"
4 Rounds

800 meter Run, (w/Partner) *holding Med Ball (Rx20/14, scaled 16/12)

24 Power Snatches (Rx75/55, scaled 65/45), Split

4 Bar Muscle-Ups (Each)

4 Turkish Get-Ups (Rx50/35, scaled 40/25)

(Synchro)

*Partner Version

Time Domain: 22:00-30:00

Time Cap: 35:00

D: Warm-up (No Measure)

Mobility if time permits
10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
15 Banded Goodmornings

6 Muscle Cleans

6 Front Squats

6 Scapular Push-Ups + 6 Push-Ups

4 High Box Jumps

B: Metcon (2 Rounds for weight)

17:00 EMOM
min 1: 5 Squat Cleans @ 65%

min 2: 6 Bench Press @ 65%

**Only record min 16/17**

C: Metcon (Time)

15-12-9 Deadlifts (R+ 275/185, Rx 225/155)

30-24-18 Push-Ups

Time Domain: 4:00-7:00

Time Cap: 10:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 set for quality
1:00 Row (:15sec Arms Only, :15sec Body + Arms, :15sec Legs + Body, :15sec Full Body)

10 Dual KB Deadlifts

:40sec Plank

:20/:20 Side Plank

B: Metcon (Time)

3 rounds
25m Dual DB OH Carry (12.5m down & 12.5m back)

200m Row or Ski

50m Dual DB Front Rack Carry (25m down & 25m back)

300m Row or Ski

100m Dual DB Farmers Carry (50m down & 50m back)

400m Row or Ski

Load: (R+50/35, Rx 40/25)

Time Domain: 17:00-22:00

Time Cap: 25:00

C: Metcon (No Measure)

Core finisher - 2 sets
4 Rounds

20sec V-Ups

10sec Rest

20sec Russian Twists

10sec Rest

R: 60sec b/s