Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

:30 second Jump Rope Practice

:15 second Active Hang + :15 second Passive Hang

8 Alternating Box Step-Ups

6 (Inchworm Push-Up + 2 Down Dog Toe Taps )

B: Gymnastic Skills (Bar Pull-Over + Skin the Cat Skills and Drills
Bar Pull-Overs
Tuck Front Lever
Inverted Deadlifts
Low Ring Skin the Cat Progression )

C: Metcon (No Measure)

"Unexpected Consequences"

16:00 minute EMOM

minute 1: 1-3 Bar Pull-Overs

minute 2: 8-12 Dual DB Box Step-Overs (Rx24/20, S 20/16″), (Rx50/35, S 40/25)

minute 3: :30 second Wall Facing Handstand Hold

minute 4: 50 Double Unders (A: 100 singles)

Primary Objective: Complete each movement within the minute

Secondary Objective: Complete each set of Bar Pull-Overs unbroken

Stimulus: Gymnastics High Skill / Midline Conditioning

RPE: 7/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, Increasing Intensity

200m Run

10/10 Pendulum Lunges

10 Dual Dumbbell Push Press, light loads (just patterning)

200/170m Row

B: Weight lifting (Weight)

Strict Press + Push Press

Every 2:30, 4 Sets

3+5 @ 75%+ of Strict Press

C: Metcon (Time)

"Brick"

5 Rounds for Time:

200m Run (A: 14/11 Cal Bike)

250/215m Row or Ski

30 Air Squats

Time Domain: 11:00-15:00 minutes

Time Cap: 17 Minutes

Primary Objective: Achieve best overall time

Secondary Objective: Descending splits per round / increasing pace

Stimulus: Aerobic Capacity / Muscular Stamina

HomeGrown AthletX - HGX-FIT

Bench Press (Percentages from 1RM
1x5 at 75%
1x5 at 77%
1x4 at 80%
1x4 at 82%
1x3 at 85%
1x3 at 87+% )

Metcon (No Measure)

3 sets

10 BB close grip bench press

10 DBs standing flys

***

3 sets

10 DBs skull crushers

10 DBs tate press

***

4 sets

20 DBs curtsy lunge

10 DB goblet squats

***

Time remaining: Core

HomeGrown AthletX - Legends

Metcon (No Measure)

Partner training:

12min AMRAP

100m Farmers carry - Dual DBs

12 reps each Letters (Y, T, W)

***

12min AMRAP

10 reps BB or PVC shoulder to overhead

KB swings

***

3 sets

15/15 Paloff press - red band

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality

5 Inchworm to Hollow

10 Deep Lunge Mountain Climber to Stretch

10/10 Split Stance Single Kettlebell Romanian Deadlift

5 Burpees to Target

3-5 Chin-Ups, or Jumping Pull-Ups, or 6-8 Ring Rows

C: Deadlift (Every 3:00 minutes, 5 Sets
Set 1: 5 Reps @ 70%
Set 2: 4 Reps @ 75%
Set 3: 4 Reps @ 75%
Set 4: 3 Reps @ 80%
Set 5: 3 Reps @ 82-85%
Rest as needed between sets )

C: Metcon (Time)

"Pulling Teeth”

50 Burpee Pull-Ups for Time

EMOM, starting at 0:00,

Perform 10 American Kettlebell Swings (Rx53/35, S 44/26)

Bar Height = Just out of reach of finger tips with arms extended

Burpee Pull-Up Standard

Time Domain: 6:00-8:00 minutes

Time Cap: 10:00 minutes

Primary Objective: Complete 5+ Burpee Pull-Ups / minute

Secondary Objective: Maintain Consistent reps across each minute

Stimulus: Posterior Chain / Burpee Pull-Up Technique and Efficiency

RPE: 7/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

10 Behind the Neck Elbow Punch Throughs

5/5 Single Arm Ring Rows

5 Strict Knees to Chest

5 Pike Push-Ups

3 Tall Box Jumps

B: Hang Clean (Weightlifting + Gymnastics :
10:00 min EMOM , Alt
min 1: Hang Squat Cleans
min 2: Set of SHSPU - See B1
Hang Squat Cleans
Set 1: 5 Reps @ 65-70%
Set 2: 4 Reps @ 70-75%
Set 3: 3 Reps @ 75-80%
Set 4: 2 Reps @ 80-85%
Set 5: 1 Rep @ 85-90% )

B1: Handstand Push-ups (40-50% of 1RM)

C: Metcon (Time)

"Round Trip"

For Time

30 Toe to Bar

20 Back Rack Reverse Lunges

20 Toe to Bar

20 Back Rack Reverse Lunges

10 Toe to Bar

Load: (Rx135/95, S 115/75)

Time Domain: 5:00-10:00 minutes

Time Cap: 12:00 minutes

Primary Objective: Unbroken Back Rack Reverse Lunges

Secondary Objective: Maintain sets of 5+ on Toe to Bar

Stimulus: Midline Conditioning / Muscular Stamina

RPE: 7/10