Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 12

1-2-3-4-5-6-7…

Devil Press (50/35)

2-4-6-8-10-12-14…

Wall Balls (20/16#)

CORE: 10 Rds

250M Run

10 Toes 2 Bar/Knees to Elbow

***Time Cap 15min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

5 Rounds
1 Minute DU

1 Minute Burpees

1 Minute Thrusters (R+95/65, Rx 75/55)

1 Minute Rest

*We’ll work for 3 min and rest for 1 in this interval style workout

*Since we’re working for much longer than we’re resting, we won’t be sprinting these efforts

*The goal today is to find a sustainable number to hold at each station for each round

*Record your reps for each round during your rest period

*Your final score for the workout is the sum total of the 5 rounds of reps

*Example: 45+45+45+45+45 = 225

C: Metcon (No Measure)

3 Rounds
30 Second Ring Plank Hold (externally rotate shoulders) or on ground

30 Second Mountain Climbers

30 Seconds Russian Twists (you pick wt.)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Coaches Warm-up

B: Metcon (5 Rounds for reps)

5 Rounds
15/12 Cal Row/Ski or 11/8 Cal Bike

Max unbroken Handstand on Box or wall is available

*Recorded total we are doing this again

*Home cal sub 25 du or 50 singles

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20 min

250m Run

22/16 Row/Ski or 16/12 Cal Bike

12 DB Alt Renegade Rows

8 Single Arm DB Snatches (R+70/50, Rx 55/35)

*home cal sub = 44 step ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

GRIPPY!!!

50-40-30-20-10 reps of BB Bicep Curls (empty BB)

10-20-30-40-50 reps of KB Russian Swings (53/35)

CORE:

10 x Barbell Leg Lowering (control eccentric movement)

10 x Barbell Windshield Wipers

10 x Barbell Roll outs

Note: Load barbell with 25/15# plates

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10 Banded Pass Throughs

10 Banded Pull Aparts

10 up dog to Down Dog

10 alt Shoulder Taps

10 Straight Leg Sit-ups

10 Hollow Hold

10 Arch Hold

10 Banded Pass Throughs (More Narrow)

B: Bar Muscle-Up Stamina

5 Rounds, based on your specific percentages:

35% Max Bar Muscle-Ups (sub C2B pull ups or pull ups or Ring Rows, Home sub Pendlay Rows)

3 Power Cleans (R+185/135, Rx155/115)

Rest 1:00 between sets.

Set 1: Max Bar Muscle-ups+ 3 Power Cleans

Set 2: Max Bar Muscle-ups+ 3 Power Cleans

Set 3: Max Bar Muscle-ups + 3 Power Cleans

Set 4: Max Bar Muscle-ups + 3 Power Cleans

Set 5: Max Bar Muscle-ups + 3 Power Cleans

C: Metcon (Time)

21-15-9:

Power Cleans (R+115/75, Rx 95/65)

Hand Release Push-ups

Into...

21-15-9:

Push Press

Toes to Bar

*Stimulus: 12-20min

*Home T2B =v-ups

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

AMRAP 15

20 Abmat Situps (with WB)

20 Russian Twist (with WB)

20 Vups/Knee Ups

20 Ankle Touches

1min Rocking Chair

B: Metcon (No Measure)

Time Cap 35min
800M Run

100 Push-ups

100 Alternating Lunges

100 WB’s

800M Run