Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT

PART A) Chest

6 Rounds: (Time cap 20min)

8 DB Floor Press (HEAVY)

8 DB Deficit Push-up (Chest hits the floor)

10 Banded Push-up (band across the upper back)

15 Dive Bomber Push-up (inverted V position)

PART B) Arms

1. 5rds

10 DB Hammer Curls (together)

10 DB Tricep Kickbacks (together)

2. 4rds

20 BB Reverse Curls

20 BB Shoulder 2 Overhead

3. 3rds

1 set "21" with BB

21 BB Behind The Neck Tricep Ext

4. Burnout: X2 (Rest :30 seconds/repeat)

10 DB Single Bicep Curl with right side (left side is static at 90 degrees w/DB)

10 DB Single Bicep Curl with left side (right side is static at 90 degrees w/DB)

10 DB Bicep Curls (Together)

AFTER COMPLETION OF #4 – 150 ABMAT SITUPS!!!!

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
12 Cossack Squats

24 Lunges*

12 Frog Hops

*1st round Step Reverse Alt Lunges, 2nd round Step Forward Alt Lunges, 3rd round Jumping Alt Lunges

B: Metcon (2 Rounds for time)

On the 15:00 x 2 Rounds:

800m Run

40/30 Cal Row Ski or 28/21 Bike

800m Run

250m Single Dumbbell Farmer's Carry (R+50/35, Rx 40/25)

*Home Cal Sub 80 Step ups

*complete the 4 listed stations for time and rest with whatever time remains in the 15 min window

*Each effort should take between 8-13 min to complete

*This gives you at least 2 min to recover between sets

If needed, follow these rough time caps for each movement that total up to 13 minutes to stay on track:

Run: 4 Minutes

Bike: 3 Minutes

Row: 4 Minutes

Farmer's Carry: 2 Minutes

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

30 DB Thrusters (50/35, 40/25)

Rest 5 min

Then, 5 Rounds of;

15 Cal Row

15 Russian KB Swings (53/35, 44/26)

Rest 4 min

Then, 4 Rounds of;

6 DB Seated Arnold Press (50/35, 40/25)

12 DB Deficit Push-ups

24 Air Squats

Rest 3 min

Then, 3 Rounds of;

15 Box Jumps (24/20, 20/16)

15 Cal Row

Rest 2 min

Then, 2 Rounds of;

20 WB Jump Squats (20/16, 16/14)

30 WB Abmat Sit-ups

Rest 1 min

Finally with time remaining;

500 or 1000m Run (cool down)

HomeGrown AthletX - Functional Fitness

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A.: Metcon (Time)

4 Rounds for time:

400 m Run

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

20 Push Jerk (R+135/95, Rx 115/75)

10 V-ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Squat Bottom Hold with plate : 1min

B: Warm-up (No Measure)

30 Seconds Each
Samson Stretch

Up Dog Down Dog

Spidermans Stretch

Cossack Squats

Mountain Climbers

Russian Baby Makers

Push-up to Down Dog

Slow Air Squats

Frog Hops

Air Squats

C: Squat Snatch

On the 2:00 x 4 Sets:

3-Position Muscle Snatch (high hang, knee, floor)

1 Pausing Overhead Squat (:2s at bottom)

1 Snatch Balance

*light work on technique

Note: Record heaviest TNG Sq Snatch

D: Metcon (AMRAP - Rounds and Reps)

AMRAP 12
7 Clusters (R+135/95, Rx 115/75)

14 Lateral Burpees Over Barbell

*Clusters =The Squat Clean Thruster

*Try for 4-6 rounds. This works out to a round every 2-3 minutes

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
PVC Lift Offs: 40 Seconds

PVC Sotts Press: 40 Seconds

PVC Overhead Squats: 40 Seconds

B: Warm-up (No Measure)

3 Rounds
1min Row Ski or Bike

10 PVC Pass Through

10 PVC Overhead Reverse Alt Lunges

C: Metcon (5 Rounds for time)

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

6 Overhead Reverse Alt Lunges

13/10 Cal Row Ski or 9/7 Cal Bike

6 Overhead Reverse Alt Lunges

6 Power Snatches

*Home Cal sub 50 DU or 100 singles

D: Metcon (No Measure)

30-25-20-15-10:
AbMat Sit-Ups

Hollow Rocks