Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

Chest: 5 Rounds: (Time cap 20min)

8 KB Single Arm Floor Press per side (53/35, 44/26)

8 KB Offset Push-up per side (Angle to the floor)

8 Diamond Push-ups

8 Burpees over the KB

Core: AMRAP 15

20 Abmat Situps

20 Russian Twist w/Abmat

20 Bicycle Crunches

20 Ankle Touches

20 Vups/Knee-ups

1min Plank

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
5 Inchworms

10 squats

20 Single Leg Glute Bridges (10 Each Side)

20 Jumping Jacks

B: Squat Snatch (Build to a HEAVY Single)

C: Metcon (Time)

20 Power Snatches (R+95/65, Rx 75/55)

20 Lateral Barbell Burpees

20 Overhead Squats

20 Lateral Barbell Burpees

20 Squat Snatches

*The intended time range for this workout is between 5-10 minutes

*15 time Cap (~3 min per station) to preserve the desired stimulus

HomeGrown AthletX - Functional Fitness

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A: Metcon (Time)

3 Rounds - Time Cap 18min
16 DB Box Step Overs (50/35, 40/25)

14 DB Deadlift

12 DB Power Clean

100m Farmers Carry

400m Run

B: Metcon (Time)

3 Rounds - Time Cap 16min
20 Box Step Ups

16 Hollow Rock

14 Push-ups

12 Burpees

400m Run

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

For Time

Buy in:

100 Double unders (Scale: 240 Singles)

12 Squat Snatches (R+95/65, Rx 75/55)

30/25 Cal Row/Ski or 20/15 Bike

10 Squat Snatches (R+115/75, Rx 95/65)

30/25 Cal Row/Ski 20/15 Bike

8 Squat Snatches (R+125/85, Rx 115/75)

30/25 Cal Row/Ski 20/15 Bike

6 Squat Snatches (R+135/95, Rx 125/85)

30/25 Cal Row/Ski 20/15 Bike

4 Squat Snatches (R+155/105, Rx 135/95)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

400m Run

3 Rounds:

10 Drunken mt Climbers

10 Up dog down dog

10 Alt Reverse Lunges

B: Metcon (Time)

500 Meter Run

20 DB Alt Renegade Rows (R+60/40, Rx 50/30)

500 Meter Run

50 Alt DB Power Snatches

500 Meter Run

20 DB Alt Renegade Rows

500 Meter Run

*We expect this piece to take around 15-25 minutes to complete

*two DB for RR, one DB for Snatch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
1min Row Ski or Bike

10 Single Unders or DU

10 Glute Bridges

10 Russian Baby Makers

B: Split Jerk (Complex)

On the Minute x 7:

1 Pausing Split Jerk

1 Split Jerk

*2s pause in the dip, 2s pause in the catch

*Build from last week

Record heaviest complex

C: Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 50/35 Cal Row Ski or 35/25 Bike

Into Max Rounds:

30 Double Unders

15 Front Squats (R+95/65, Rx 75/55)

*Home Cal Sub 400m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 40/30 Cal Row Ski or 28/21 Bike

Into Max Rounds:

30 Double Unders

10 Front Squats (R+135/95, Rx 115/75)

*Home Cal Sub 300m run

Rest 3 Minutes

AMRAP 5:

Buy-In: 30/25 Cal Row Ski or 21/18 Bike

Into Max Rounds:

30 Double Unders

5 Front Squats (R+165/110, Rx145/85)

*Home Cal Sub 200m run

*We’ll work for 5 min and then rest for 3 min in these 3 faster paced intervals

*Each AMRAP begins with buy-In cals

*After finishing the calories, you won’t return to the machine. Instead, you’ll complete max rounds and reps of DU and front squats

*Your score for each AMRAP will be total rounds + reps of double unders and front squats