Workout of the day

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

3 Huge Sets (Time Cap 25)

15-13-11-9 = 1 SET (70/55, 60/45)

DBs Romanian Deadlift (mid-shin)

DBs Floor Press

Rest :90s between sets

REST 3min

ARMS:

SUPERSET – 3 Sets (Rest 1min between sets)

A. BB Bicep Curls "21"

B. 12 x BB Skull Crushers or Tricep Ext (Behind the neck)

REST :90s

SUPERSET – 3 Sets (Rest 1min between sets)

DO NOT DROP BB DURING EA SET

A. 20 x BB Reverse Curls

B. 20 x BB Shoulder 2 OVHD

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

30 Seconds Each:

Samson + Air Squat

Spiderman + Hamstring Stretch

Inchworm to Push-up

PVC Straight Leg Swings

PVC Pass Through

PVC Jerk Balance

PVC Hollow Hold

PVC Arch Hold

B: Split Jerk (Complex)

3 Sets:

3 Jerk Balances

1 Pausing Split Jerk (1 Second in Catch)

Rest as needed between sets.

Note: Record heaviest set

C: Metcon (Time)

4 Rounds for Time
800m Run

16 Toes to Bar

8 Push Jerks (R+165/110, Rx145/85)

*25min time cap

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

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: Power Clean

On the 1:30 x 6 Sets:

3 Power Cleans

*build up

Note: Record heaviest 3rep

C: Metcon (AMRAP - Rounds and Reps)

AMRAP 15
15 Power Cleans (R+95/65, Rx75/55)

30 Double Unders (60 singles)

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

30 Double Unders

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Tabata: 20s on/10s off

10 Rounds: Complete ea. movement for 10rds before moving fwd.

DB Hammer Curls

DB Arnold Press

DB Cyclist Squats

DB Straight Leg DL

REST 3min

BB Bicep Curls

BB Good Mornings

BB Single Leg Lunge

Push-ups

Core - Coach call out

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A.: Metcon (AMRAP - Rounds and Reps)

AMRAP 31 Min

31 Pumpkin Squat Cleans

31 Pumpkin Sit-ups

31 Pumpkin squat jumps

250m OH Walking lunges

500 m Run with pumpkin

*Pumpkin never touches the ground.

5 Burpees penalty every time the pumpkin touches the ground.

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: 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

B: Metcon (Weight)

3 Rounds

10 Double Dumbbell Bent-over Rows

20 Alternating Dumbbell Bench Press

Rest as needed between.

C: Metcon (Time)

21-18-15-12-9:

Front Squats (R+115/75, Rx 95/65)

250m Run

CTB Pull-Ups

250m Run