Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality:

5 Yoga Push-Ups

10/10 Single Arm Single Leg Romanian Deadlift

:10 Second Ring Support Hold + :10 Second Ring Dip Hold

10 Banded Glute Bridge Marches

5/5 Goblet Crossover Step-Ups

B: Bench Press (Every 6:00 minutes for 18:00 minutes, Complete the following wave.
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Bench Press )

C: Metcon (AMRAP - Rounds and Reps)

"Keystone"

AMRAP 9

3-6-9-12-15...

Strict Handstand Push-Ups (A: Box Piked Handstand Push-Ups)

Reverse back rack step alt lunges (Rx135/95, S 115/75)

Step-Down Box Jumps (Rx24/20, S 20/16″)

Goal: Get to or complete round of 12 reps

Primary Objective: Achieve the most amount of reps

Secondary Objective: Keep each movement unbroken

Stimulus: Posterior Chain / Upper Body Vertical Push

RPE: 7/10

HomeGrown AthletX - Legends

View Public Whiteboard

Metcon (No Measure)

AMRAP 5min

10 KB RDL

10 KB swings

***Rest 2min***

AMRAP 7min

8 KB RDL

8 KB swings

8 KB hang high pull

***Rest 2min***

AMRAP 9min

6 KB RDL

6 KB swings

6 KB hang high pull

6/6 KB bent over rows

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

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

8:00 minutes, For Quality

1:00 minute Machine of Choice (Easy pace)

5/5 World's Greatest Stretch

10 Medball Cleans

3-5 + 1 Pogo Jump to Vertical Jump

10 Scapular Pull-Ups

B: Back Squat (Every 6:00 minutes for 18:00 minutes, Complete the following wave
5 reps
3 reps
1 rep
Percentages:
Set 1: 75-77-80%
Set 2: 77-80-82%
Set 3: 80-82-85%
*Record set 3 single rep at 85%
Percentages are all based on your 1-rep max Back Squat. )

C: Metcon (Time)

"Il Duce"

3 Rounds for Time

12 Burpee Pull-Ups

24 Wall Balls (Rx 20/14, S 16/12)

48 Double Unders (A:96 singles)

Time Domain: 8:00-11:00 minutes

Time Cap: 15 minutes

Primary Objective: Complete each movement in under 1:00 minute

Secondary Objective: Aim to complete each movement unbroken

Stimulus: Muscular Stamina / Shoulder + Quad Density

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

AMRAP 7:

2 DBs Renegade rows (no push-up) (50/35)

2 DBs Deadlift

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 10:

2 DBs Bent over rows

2 DBs Hang power cleans

2 DBs Shoulder to overhead

100M run

***Add 2 reps after each round***

Rest 2min

AMRAP 13:

2 DBs Gorilla rows

2 DBs Man makers

100M run

***Add 2 reps after each round***
DB weight 50/35#

Announcements

Join the 800-600 gram fruit and veggies challenge Jan 8th-Feb 6th

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Rounds

1:00 minute Row

:30/:30 seconds Banded Front Rack Mobility Stretch

10 Dual KB Deadlifts

5 Dual KB Russian Swings

5 Tall Muscle Cleans

5 Hang Power Cleans

Team Hollow to Plank Medball Pass and Roll Race

B: Barbell Cycling (Muscle Clean + Hang Power Clean
8:00 minute EMOM
1+3, starting @ 40% of 1RM Power Clean )

C: Metcon (Time)

3 Person Team Workout

“Head of the Charles”

For Time:

2000m Row

Dual DB Front Rack Hold (2x Rx50/35, S 40/25)

Into...

50 Synchro Bar Facing Burpees

30 Synchro Hang Power Clean (NEWBEES Russian KB swings) (Rx155/105, S 125/85)/ (2x Rx50/35, S 40/25)

Time Domain: 12:00-15:00 minutes

Time Cap: 18:00 minutes

Goal: Complete the workout in under 15:00 minutes

Primary Objective: Work together. Split the work evenly. Communicate, have fun and finish as fast as possible

Secondary Objective: Maintain sets of 5+ Reps on the Hang Power Cleans

Stimulus: Team Strategy and Community / Posterior Chain / Aerobic Capacity