Workout of the day

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm-up

2 Rounds

250M Run

30-Sec Empty Barbell Squat hold

10 Empty Barbell Strict Press

15 Sit-Ups

15 Supermans

B.: Metcon (Time)

4 Rounds For Time

15 Thrusters (R+135/95, Rx 115/75))

30 Box Jumps Overs (R+24/20, Rx 20/16)

100 Double-Unders /200 Singles

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Couch Stretch: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Easy Row Bike or Ski

Spidermans

Kettlebell Deadlifts (Between Legs)

Moderate Row Bike or Ski

Mountain Climbers

Single Arm Kettlebell Deadlifts (20 Seconds Per Side)

Faster Row Bike or Ski

Frog Hops

Kettlebell Russian swings

*Home Cal Sub = jumping jacks

C: Metcon (No Measure)

5 Rounds
1 Minute Burpees

1 Minute Russian Kettlebell Swings (R+70/53, Rx 53/44)

1 Minute Row Bike Ski Calories

1 Minute Rest

*try 8-15 reps/cals on all movemnts

*Home Sub RKB=DB swing or plate swings

D: Metcon (5 Rounds for time)

Every 2min complete the following x 5 Rounds:
9 Toes to Bar

6 Pull-ups

3 Chest to Bar Pull-ups, R+ 3MU

9 Wallballs, R+12 Wallballs (R+20/14, Rx 16/12)

*Home Subs T2b= v-ups, pull ups=rows, C2B=6 Dips, WB=12 jump sq

*you should have :50s-:30s rest each round

*TAKE THE J HOOK OFF RIG FOR WB

Note: Each round for time

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Wrist Stretches on Box :45s

Box Supported Ankle Stretch :45s

Front Rack Stretch on Box :45s

B: Warm-up (No Measure)

:50s Each with :10s transition time b/t movements

Jog in place

Samson stretch + Air Squat

Box Step-ups

Skip in place

Spidermans

Lateral Box Step-Overs

High Knees in place

Push-up to Down Dog

Box Step-ups

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
250m Run, 3 Box Jumps, 3 Power Cleans (R+135/95, Rx 115/75)

250m Run, 6 Box Jumps, 6 Power Cleans

250m Run, 9 Box Jumps, 9 Power Cleans

* Add 3 Box Jumps + 3 Power Cleans Each Round

*try to get into rep 15

*Home run sub 18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Drop Sets (INCREASE WEIGHT FROM 7.7.2020 BY 5%)
3 Drop sets, rest 1min and move to the next movement.

Make sure to scale the weight accordingly – All sets (Goal) to be unbroken or 2 breaks (9/1 or 8/2). Load decreases by maintaining intensity.

Note: Deficit will be 1.5" to 2", Use a plate to stand. NO bouncing or touching floor. Keep load on glutes, hammies and posterior chain. ROM is from standing tall to mid-shin.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Barbell Ankle Stretch: 1 Minute

Table Top Stretch: 1 Minute

B: Warm-up (No Measure)

1min Easy Row bike or ski

:30s PVC Pass Through

:30s Samson Stretch (:15s each side)

1min Moderate Row bike or ski

:30s PVC Lat Stretch

:30s Slow Air Squats

1min Faster Row bike or ski

:30s PVC Overhead Squats

:30s Inchworm to Push-up

*Home Row Bike ski sub = jumpimg jacks

C: Metcon (Weight)

On the 2:00 x 4 Sets
1 Hang Snatch Pull

1 Hang Snatch High Pull

1 Hang Squat Snatch

1 Overhead Squat

*work on form

Note: Record heaviest complex

D: Metcon (Time)

*25min Time Cap
1000m Row Ski or Bike 60/42 cal

50 Supine Bar rows

50 Overhead Squats (R+75/55, Rx 65/45)

*The intended time range is between 8-15 minutes

*Home Subs Row=Run 100m or 600 single unders, Supine rows= Pendlay rows

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Front Rack Stretch: 30 Seconds each side

Calf Stretch: 30 Seconds each side (on rig )

B: Warm-up (No Measure)

30 Seconds Each:

Lateral Hops Over Barbell

Spidermans

Cossack Squats

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

C: Clean and Jerk (Complex)

On the 2:00 x 5 Sets:

1 Hang Power Clean

1 Push Jerk

1 Hang Squat Clean

1 Split Jerk

Note: Record heaviest complex

D: Metcon (Time)

3 Rounds
15 Hang Squat Cleans (R+115/75, Rx 95/65)

15 Lateral Barbell Burpees

Choose a weight that you are confident in completing with just 1 break during the workout