Workout of the day

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

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

UPPERBODY SWOLE WORKOUT
6 Rounds: (Time cap 20min)

8 DB Floor Press (HEAVY)

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

10 Decline Push-up (feet on box or bench)

12-15 Dive Bomber Push-up (inverted V position)

B: Metcon (No Measure)

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 BANDED BICEP CURLS!!!!

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Mobility
Kettlebell Squat Hold: 1 Minute

B: Warm-up (No Measure)

2 Minute Easy Row Bike or Ski

30 Seconds Each:

Samson stretch (:15s each side)

Up Dog Down Dog

Left Arm Kettlebell Deadlift

Right Arm Kettlebell Deadlift

Goblet sq

Left Side Plank

Right Side Plank

C: Metcon (Time)

250m Farmers Carry (R+53/35, Rx44/26)

500m Run

50/35 Cal Row or Ski or 40/28 Calorie Bike

250m Farmers Carry

500m Run

50/35 Cal Row or Ski or 40/28 Calorie Bike

*Home Cal Sub 3min of step ups

HomeGrown AthletX - Functional Fitness

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A. : Metcon (No Measure)

A. Warm -up

400 m Row/Bike/Ski *

10 Scorpions

10 Cossack Squats

Then..

2 Rounds

5 BB Good Mornings

5 BB Deadlifts

5 BB Muscle Cleans

5 BB Front Squats

5 BB Clusters

*Home 80 Jumping jacks

B.: Metcon (Time)

B. Metcon

5 Rounds for Time

21/16 calorie Bike/Row/Ski *

15 Hang Squat Cleans (R+135/95, Rx 115/75)

9 Toes to bar *

250m Run *

*Home

70 DU/ 140 Singles

Toes to DB

22 Box jumps/step ups