Workout of the day

HomeGrown AthletX - Functional Fitness

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B: 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: Back Squat (Pausing)

On the Minute x 10:

1 Pausing Back Squat*

Two Second Pause at:

1. Going Down at Parallel (2sec)

2. Absolute Bottom of Squat (2sec)

3. Going Up at Parallel (2sec)

*Build up if possible

C: Metcon (Time)

5 Rounds - 22min CAP
30 Double Unders (60 Singles or 60 line hops)

15 Thrusters (R+75/55, Rx 65/45)

Directly Into…

5 Rounds:

30 Double Unders

15 Overhead Squats

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: Metcon (Time)

50 Burpees

1 Mile Run

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

1 Mile Run

100m Walking Lunge (outside-end of the building and back)

C: Metcon (Time)

60 Supine bar Rows *

Every break, Run 250m**

AT HOME SUBS

*Renegade Rows or Bent over Rows

**18x10m Shuttle Runs, 18 Box Jumps, or 18 Tuck Jumps

HomeGrown AthletX - Functional Fitness

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A.: Metcon (No Measure)

Warm-up

Tabata DB/BB Floor Presses

Tabata Squat Hold

Tabata Supermans

B.: Metcon (No Measure)

Metcon

AMRAP 12 MINUTES

10 DB/BB Thrusters

10 DB/BB Ground to Overhead

10 Burpees

Rest 5 Minutes

Then

100 Jumping lunges

80 Sit-ups

60 Box jumps

40 DB/BB Strict Presses

20 DB/BB Front Squats

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Hot Hops

:30s Slow Air Squats

:30s Push-up to Down Dog

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 25
400m Run*

4 Strict Pull Up (Row)

8 Alt DB Power Snatches

12 Alternating Pistols or Jumping Lunges

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

DB (R+50/35, Rx 40/25)

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 5
Max Strict Pull-Ups (Sub Rows)

Every Minute on the Minute: 7 DB Pushups or Elevated push ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
:30s Jumping Jacks

:30s Split Jacks

:30s Knuckle Drags

:30s Hollow Hold

:30s Samson stretch

B: Metcon (5 Rounds for weight)

Squat Clean/Front Squat Ladder

Every 2:00

1 Squat Clean+4 Front Squats

2 Squat Cleans+3 Front Squats

3 Squat Cleans+2 Front Squats

4 Squat Cleans+1 Front Squat

5 Squat Cleans

60%-65% Squat Clean Max

Use a weight that’s challenging not to put down

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 16
100m Farmers Carry (if BB back rack)

20 Deadlifts

30 AbMat Sit-ups or 15 T2B

*** Suggested wt ***

Barbell (R+95/65, Rx 75/55)

Double DB (R+50/35, Rx 40/25)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

1 Min Spidermans

1 Min KB BB DB Deadlifts (if single 30s Each Side)

1 Min Frog Hops

1 Min KB DB Single Russian Swings, or plate swings

1 Min Mountain Climbers

1 Min KB DB Push Press (if single 30s Each Side)

B: Metcon (AMRAP - Rounds and Reps)

AMRAP 20
10 Air Squats, 30 Double Unders, 200m Run*

20 Air Squats, 30 Double Unders, 200m Run

30 Air Squats, 30 Double Unders, 200m Run

40 Air Squats, 30 Double Unders, 200m Run

50 Air Squats, 30 Double Unders, 200m Run

…

Continue to Add (10) Squats Per Round

* Sub 15x10m Shuttle Runs, 15 Box Jumps, or 15 Tuck Jumps

**sub 30 DU for 60 Single unders or line hops

C: Metcon (Time)

3 Rounds
Sq Complex

7 Bottom Range Weighted Squats

7 Top Range Weighted Squats

7 Full Range Weighted Squats

Rest 1:30 between sets.

Start with a single DB or light wt, and go up.