Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

400m Run

Into..

3 Rounds

5/5 Crossbody Dumbbell Muscle Snatch

10 Banded Face Pulls

10 Hollow Rocks

10 Arch Rocks

Into..

3 Rounds

Bar Shapes : Neutral Hang + Hollow Hang + Neutral Hang + Arch Hang

Hold each position for 3-5 seconds

Rest as needed between each set

B: Metcon (Time)

"Running Up That Hill"

4 Rounds for Time:

400m Run (A: 27/22 Cal Bike)

20 Toe to Bar

20 Alt DB Snatch, (Rx50/35, S 40/25)

Time Cap: 20:00 minutes

Goal Time Domain: 15:00-18:00 minutes

Primary Objective: maintain a pace of under 4:30/round

Secondary Objective: Unbroken Alt DB Snatch

Stimulus: Lactate Threshold + V02 Max Intensity / Midline Conditioning

RPE: 8/10

C: 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 - HGX-FIT

Metcon (No Measure)

5 Sets: Same weight for all three movements

Time cap = 15min

8 Pendlay rows

8 Yates rows

8 Bent over rows

Rest :45sec b/t each movement

All supersets: Arms

4 Sets: Complete 4 sets of each superset before moving forward.

20/20 Reverse curl + shoulder to overhead

20/20 Bicep curl + Supinated shoulder to overhead

12/12 Tall kneeling position (use abmat) DB crush grip hammer curl + floor skull crushers

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12:00 minute EMOM, Alternating Movements

minute 1: Choice Cardio

minute 2: 10 Banded Good Mornings + 5 Inchworm Push-Ups

minute 3: "Barbell Complex"

minute 4: Rest and add a little weight to the barbell

Each round decrease by 1 rep on each movement and add a little load

B: Weight lifting (Weight)

Power Clean + Squat Clean + Jerk

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 (Weight)

"Hold Me Back"

15:00 minute EMOM, Alternating Movements

minute 1: 6 Thrusters, starting (Rx135/95, S 115/75)

minute 2: 4 Wall Walks

minute 3: Rest

Ideally we are increasing the load on Thrusters each round. Goal is to increase by 5-10lbs each set. We can increase by more or stay the same across

Score = Cumulative Load

Primary Objective: Complete the Thrusters unbroken

Secondary Objective: Complete the Wall Walks in under 45 seconds

Stimulus: Interference / Barbell Conditioning / Shoulder Stamina

HomeGrown AthletX - Legends

Metcon (No Measure)

Interval training: 1min per station

**3-4 per station

**4-5 Rounds

Box squats

Wall push-ups

Bench leg extensions with red band

KB or DB RDL

Ski erg

Lat pulls red band

Paloff press red band

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minute EMOM, Alternating Movements

Minute 1: 12/9 Calorie Row

Minute 2: 8 Scapular Pull-Ups + 8 Bar Kip Swings

Minute 3: 12/9 Calorie Bike

Minute 4: 10 Alternating Deep Lunge Mountain Climbers

B: Gymnastics skill/Test (Time)

10 Rounds, For Time:

7 Chest To Bar Pull-Ups

Score: Time

Cap: 10:00 minutes

Test today. You must rest after each round of 7 C2B Pull-Ups. Your goal is to accumulate 70 reps as quickly as you can but they must be completed in sets of 7 reps.

C: Metcon (3 Rounds for calories)

"AED"

AMRAP 4

300m Run

21 Line Facing Burpees

Max Cals Row Ski or Bike

-4:00 Rest-

AMRAP 4

200m Run

21 Line Facing Burpees

Max Cals

-4:00 Rest-

AMRAP 4

100m Run

21 Line Facing Burpees

Max Cals

Goal: 20/14 Calories Each Set

Primary Objective: Complete each Buy-In work component in under 3:00 minutes

Secondary Objective: Complete each set of 21 Line Facing Burpees in 90 seconds or less

Stimulus: V02 Max / Machine Focused Conditioning

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

Metcon (No Measure)

Retest from last week with small changes.

Glute press and Tate press should be unbroken.

Reset for close grip press.

8 sets: time cap 28min

10 DBs “Glute bridge” floor press (40/30)

10 DBs Tate press (arms 45 degrees, hinge at the elbow, thumbs down, head of DB to chest)

10 DBs Close grip press

Rest 1min b/t sets

*****

5 sets: time cap 12min

10 DBs Skull crushers

10/10 DB Kickback

10 Diamond push-ups

****

Core: GHD or weighted sit-ups

4 x 25