Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Bench Press

Complete as the following (time 20min)

Every 1min for 5mins

1x5 at 60% of 1RM

….then....

Every 1:15 for 5mins

1x4 at 70% of 1RM

….then....

Every 1:30 for 4:30mins

1x3 at 80% of 1RM

….then....

Every 2mins for 4mins

1x2 at 85-90%

B: Metcon (No Measure)

DB Conditioning
20:00 EMOM (Single DB – Heavy)

Min1: DB Close Grip Floor Press (Crush grip)

Min2: DB Pull Overs

Min3: DB RDL (Crush Grip)

Min4: DB Offset Push-ups

Min5: DB Bicep Curl (Crush grip)

C: Metcon (No Measure)

Core Conditioning
10:00 EMOM

Abmat Situps

Russian Twist

Single Leg Vups

Ankle Touches

Hollow Rock

Bicycle

Pelvic Raises

Side Plank (right)

Side Plank (left)

Circle of Death

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds for quality. 10min cap
250m Jog

10 Goblet Cossack Squats

6/6 SL SA Crossbody RDL

6 Yoga Push-Ups

6 Up Downs

B: Front Squat

Every 2:00 for 16:00

3 Reps @ 100% of 5RM or ~80-85% of 1RM

C: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

2-4-6-8-10...

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

Lateral Burpee over DBs

D: Metcon (No Measure)

Mobility: If time permits
1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

2:00 Seated Straddle

2:00 Saddle Pose

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds: Time Cap 25 - 28 min

10 Devil Press (50/35, 40/25)

100M Farmers Carry

10 Empty BB Front Delt Raises

10 Empty BB Strict Shoulder Press

B: Metcon (No Measure)

Body Weight Conditioning
Buy-In: 50 Toes to Bar or Knees to Waist/Elbow

800M Run

25 Burpees to Bar

50 Push-ups

100 Air Squats

Cash Out: 50 TTB or Knees to Waist/Elbow

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Tabata warm-up
:20 On / :10 Off

Single or Double Unders

Plank Shoulder Taps

Air Squats

KB Swings (light)

B: Metcon (Weight)

Strength
Every 2:00 for 8:00

8/8 Bulgarian Split Squats 20x1 Tempo

3-5 Reactive Stick Jumps

-sub for reactive stick jumps could be broad jumps, high box jumps, or just squat jumps

C: Metcon (Time)

4 Rounds for Time

400m Run

12/10 Deficit DB Push-Ups

10 Dual DB Box Step-Overs (R+50/35, Rx 40/25) (R+24/20, Rx20/16″)

40 Double Unders

Each partner will complete the full 4 rounds of these movements, but there is a little caveat to how teams will get this done. One partner starts on the run and one starts on the DB movements. If you never catch up to your partner then you will be able to finish in the fastest time possible with no rest periods. However it is likely that you will catch your partner at some point and need to rest. Goal here for each partner is to limit any rest periods and try to stay ahead of your partner

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds
6 Inchworm Push-Ups

:30/:30 Pallof Press Hold

8/8 Staggered Stance Barbell Good-Mornings

10 Alt Dead-Bugs w/3sec pause at ext.

10 Alt Bird-Dog w/3sec pause at ext.

B: Deadlift

In a 15:00 Window

5 Reps @ 75%

3 Reps @ 80%

1 Rep @ 85% x 3 Sets

R: as needed b/s

*Record heaviest single

C: Warm-up (No Measure)

WOD Primer
10 Bar Kip Swings

5 Strict Pull-Ups

5 Strict Knee Raises

3 Hang Snatch High Pull

3 Hang Power Snatch

—

Add weight until you reach your working weight

D: Metcon (2 Rounds for time)

0:00-8:00

For Time

15-12-9

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

Chest to Bar

Time Domain: 4:00-7:00 for both sections

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Sets for quality
2:00 Cardio Choice

10 up dog down dog

20 shoulder taps

:30sec wt Dead-Bug

10 Plank Bird-Dogs

B: Metcon (No Measure)

Every 2:30 for 12 Sets

6 Burpee Over Rower or hurdle

15/12 Cal Row or 11/8 Cal Bike

20 Resistance Band Ski

SUB Row Cals 12/9

C: Metcon (No Measure)

Core Finisher
4 Rounds

10 Hollow Rocks

20 Mountain Climbers

- Max Unbroken L-Sit

*Tuck L-Sit if Needed

R: as needed b/s