Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

1:00 minute Cardio Choice

:15 second Dead-Hang + :15 second Active Hang

8 Inchworm Push-Ups

50ft (15m) Dual Kettlebell Bottoms Up Waiters Walk

10 Alternating V-Ups

B: Push Press (Every 2:00 minutes, 5 Sets
3 Push Press, starting @ 75% and building to a 3RM )

C: Metcon (3 Rounds for reps)

"French Toast"

3 Sets: For Max Reps

2:00 minute AMRAP

18/15 Cal Row/Ski or 13/11 Cal Bike

Max Toe to Bar

Rest 1:00 minutes

2:00 minute AMRAP

18/15 Cal Row/Ski or 13/11 Cal Bike

Max Strict Handstand Push-Ups (A: Box Pike Handstand Push-Up )

Rest 1:00 minutes

Primary Objective: Complete 10+ Reps / Gymnastics Exercise

Secondary Objective: Complete each machine in sub 1:00 minute

Stimulus: Glycolytic / Muscular Stamina

RPE: 8/10

HomeGrown AthletX - Legends

Metcon (No Measure)

Warm-up/stretch: 5min

EMOM10

Min1: 12-15 Banded lat pulls

Min2: 12-15 Banded face pulls

EMOM10

Min1: 10-12 KB Sumo DL

MIn2: 10-12 KB Russian swings

4 Rounds

10-12 DB Shoulder to overhead

100M DB Farmers carry

Cool down - 250M walk

HomeGrown AthletX - HGX-FIT

A: Bench Press (15min to build to a heavy 2RM
then...
5x3 at 80-85%
+
10 Standing tempo flys (pause 1sec at the top))

Metcon (No Measure)

Shoulder/Bicep accessories: Tall kneeling position

3x12

DBs Lu raises

3x10

DBs Alt front delt raises (hold at parallel)

3x12

DB's Lateral delt raises

5x8

DBs Bicep curl (Alt+Alt+together = 1rep)

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

12 minute EMOM, Alternating each minute:

Minute 1: 12/9 Calorie Machine of Choice

Minute 2: 50/50ft (15/15m) Kettlebell Mixed Rack /Overhead Carry , Moderate Load

Minute 3 & 4: 10 Split Stance Behind the Neck Strict Press + 10 Barbell Cossack Squats , 45/35lb (20/15kg)

B: Clean and Jerk (Every 2:00 minutes, 6 Sets
1 Clean and Jerk @ 75%+ building to a 1RM )

C1: Front Squat (15:00 minute to Establish a 1RM Front Squat
Rest 3min - Then "C2")

C2: Front Squat (Establish 10RM Front Squat (Goal 75%+ of 1RM) above)

D: Metcon (Calories)

Bonus Test!

“5:00 minute Max Calorie Air Bike Test”

*Choose an Echo Bike or Assault Bike and go for a max effort. You gotta want this one! Attack it!

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

AMRAP 7:

2 DBs Renegade rows

2 DBs Deadlift

100M run

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

Rest 2min

AMRAP 10:

2 DBs Bent over rows

2 DBs 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 Thrusters

2 DBs Devil press

100M run

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

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run

10 Alternating Down Dog Toe Touches

8/8 Reverse Lunges

:20/:20 second Single Leg Glute Bridge Hold

B: Metcon (Time)

GET FIT, SAVE KIDS

FOR TIME

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

60 Box Step Ups (Rx24/20, S 20/16″)

60 Pushups

400m run

60 Pushups

60 Box Step Ups

400m run

Time Domain: 12:00-16:00 minutes

Time Cap: None

Primary Objective: Complete the Push-Ups in 4:00 minutes or less

Secondary Objective : Maintain faster than 5k pace on the runs

Stimulus: Muscular Endurance + Aerobic Capacity

RPE: 6/10

C: Midline (No Measure)

5 Sets, For Quality

10/10 Tall Kneeling Banded Paloff Press

10 Glute Bridge Dumbbell Pull-Overs

10/10 Single Arm Renegade Row on Elevation