Workout of the day

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

Incline bench press: Time cap 20min

10min to find 3RM

80-85% 5x5

*****

3 sets: superset

15 SA DB glute bridge floor press

12 SA DB seated Arnold press (straight legs)

*Superset = right/right then left/left

*****

3 sets

10 DB pullover

10 DBs close grip floor press

10 DBs Tate press

*****

3 sets

10 Diamond push-ups

10/10 SA DB kickback

*****

Time remaining: Weighted sit-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 20/20 second Samson Stretch

Minute 3: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 4: 10 Med Ball Cleans + 10 Med Ball Slams

B: Gymnastic Skills (Toe to Bar Technique and Efficiency
-Kip Swing, Hollow to Arch positions
-Strict Knee Raises to maximum height with active lat position
-Kipping Knee to Chest
-Alternating Toes to Target
-Kipping Toes to Target
-Alternating Toe to Bar
-T2B)

C: Metcon (Time)

"Origami"

For Time:

15 Toes to Bar

90 Double Unders (A: 180 singles)

15 Toes to Bar

60 Wall Balls (10/9ft)

15 Toes to Bar

45/36 Cal Row or Ski or 35/27 Cal Bike

15 Toes to Bar

30 Dumbbell Facing Burpees

15 Toes to Bar

15 Devils Press

Dumbbells: (Rx50/35, S 40/25)

Wallball: (Rx 20/14, S 16/12)

Goal Time: 18:00-23:00 minutes

Time Cap: 25:00 minutes

Primary Objective: Complete under the Cap

Secondary Objective: Keep each round on toes to bar to under 3 sets, ideally 1-2

Stimulus: Midline Conditioning / Interference + Muscular Stamina

D: Recovery (No Measure)

Time permitting

1:00/1:00 Scorpion Stretch

1:00/1:00 Couch Stretc h

1:00/1:00 Crossbody Lat Stretch

1:00/1:00 Wall Figure 4 Stretch

1:00/1:00 Single Leg Forward Fol d

HomeGrown AthletX - Legends

Metcon (No Measure)

5 rounds

**Switching on command

Rowing

Rowing with arms only

**The following seated on the rower

DB SA ground to shoulder

DB SA Arnold press

DB SA hammer curls

**Standing for band lat pulls

10/10 SA red band lat pulls

10 red band lat pulls

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

1:00 minute Machine of Choice (Easy pace)

10/10 Single Arm Kettlebell Russian Swings, Light Load

5/5 Single Arm Kettlebell Windmills , Light Load

10 Alternating Bird-Dogs

5 Seated Box Jumps, Safe Height

into..

2-3 Sets , with an Empty Barbell

3 Hang Muscle Snatch

3 Snatch Grip Push Press

3 Snatch Balance

3 Squat Snatch

B: Snatch complex (Weight)

Power Snatch + Squat Snatch + Overhead Squat

Every 90 seconds, 10 Sets

Sets 1-4: 2+1+1 @ 60-70%

Sets 5-7: 1+2+1 @ 70-80%

Sets 8-10: 1+1+1 @ 80-85%

C: Metcon (4 Rounds for calories)

"Pet Detective"

16:00 minute EMOM, Alt Movements

minute 1: 8/6 Wall Facing Strict Handstand Push-Ups

minute 2: 10/7 Strict Pull-Ups

minute 3: 12 DB Bench Press (Rx50/35, S 40/25)

minute 4: Max Cals

Primary Objective: Completing all prescribed work within the minute

Secondary Objective: Maximum total calories achieved on the Echo Bike

Stimulus: Muscular Endurance / Push + Pull Gymnastics Strength

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Straight leg shoulder press: From the rig

EMOM 10: 5 reps. build every 2 sets

*****

Every 2min for 10min

10 DBs Arnold press

10 DBs Rear delt raises

10 Lu raises

*****

EMOM 10: :50 sec work / :10 sec rest

Min1: Inverted row

Min2: Supinated row

*****

Kabata: :20sec/:10sec

Vups + Hollow rock

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10:00 minutes, For Quality

1:00 minute, Cardio Choice

10 Alternating Bodyweight Lunges

8/8 Single Arm Ring Rows

8 Ring V-Outs

4 Burpee Broad Jumps

B: Ring MU Progression

C: Metcon (Time)

Partner Conditioning Workout

"Fool Me Once, Fool Me Twice"

In Teams of 2, Complete the Following

2 Rounds for Time

20 Ring Muscle-Ups (A: 30 Ring Rows

30 Push-Ups)

100ft Dual DB Front Rack Walking Lunges

40 Burpee Box Jumps (Rx24/20, S 20/16″)

100m Sandbag Carry, Plates or Kegs (Rx150/100, S 75/50)

Load: (Rx50/35, S 40/25)

Time Cap: 28:00

Goal Time Domain: 18:00-25:00

Primary Objective: Split the workload evenly across both partners

Secondary Objective: Complete each movement in under 5:00 minutes for each set

Stimulus: Partner Workout / Community / Ring Muscle-Up and Lunge Stamina