Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets

10 PVC Pass-Throughs

10 PVC Around the Worlds

10 Thoracic Extension

10 PVC Pipe Standing Thoracic Rotations

:15 Dead-Hang + :15 Active Hang

10 Alternating V-Ups

B: Warm-up (No Measure)

Snatch Specific Warm-Up

(with PVC Pipe)

2 Sets

3 Dip and Shrug

3 Dip + Shrug + High Pull

3 Muscle Snatch

3 Snatch Grip Push Press

3 Overhead Squat

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Snatch Balance

3 Overhead Squats

3 Hang Squat Snatch

C: Weightlifitng complex (Weight)

Hang Squat Snatch + TnG Squat Snatch

10:00 EMOM

1+1 @ 72%+, increasing by feel and stay technical and fast

*Record heaviest weight

D: Metcon (Time)

"Neytiri"

5 Rounds for Time

10 Power Snatch (Rx 75/55, S 65/45)

50 Double Unders (A: 100 singles)

10 Overhead Squats

5:00-8:00

Time Cap: 10:00

HomeGrown AthletX - HGX-FIT

Conditioning (No Measure)

6 rounds

6 burpees over the DBs

6 DBs Push-ups

6 DBs DL

6 DBs Hang power cleans

6 DBs Devil press

600M of your choice

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

-3 Sets

2:00 Cardio Choice

10 Deep Lunge Mountain Climbers

8 Russian KBS + 8 American KBS

:15 Passive + :15 Active Hang

:30 KB Dead-Bug

B: Metcon (AMRAP - Rounds and Reps)

"Downsizing"

18:00 AMRAP, With a Partner

100 Deadlifts (Rx 225/155, S 165/125)

200 Abmat Sit-Ups

100 Burpees

Max Wall Balls (Rx 20/14, S 16/12) in Remaining Time

C: Mobility (No Measure)

1:00/1:00 Couch Stretch

1:00/1:00 Single Leg Forward Fold

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

:60sec Jumping Rope

10 Cossack Squats

20 Plank Shoulder Taps

:30sec Glute Bridge Hold

5 Broad Jumps For Distance

B: Clean and Jerk warm-up (No Measure)

Clean + Jerk Warm-Up

2 Sets

-3 Dip and Shrug

-3 Dip Shrug High Pull

-3 Muscle Clean

-3 Tall Power Cleans 2’’-4’’-6’’

-3 Tall Squat Cleans

–

3-5 Sets

1 Tall Jerk

1 Jerk Balance

1 Press in Split

1 Jerk Recovery

1 Split Jerk

1 Jerk Recovery

-

3 Position Clean

3 Sets

3 Position Hang Power Clean + Split Jerk

3 Sets

3 Position Hang Squat Clean + Split Jerk

C: Weightlifitng complex (Weight)

Every 2:30 for 15:00

Power Clean + Split Jerk + Squat Clean + Split Jerk

Starting @ 65% of 1RM and build to a Heavy

D: Metcon (AMRAP - Rounds and Reps)

"Mitty"

10:00 AMRAP

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

12 SA DB Snatch (Rx50/35, S 40/25)

50ft SA OH Walking Lunge

HomeGrown AthletX - Legends

Metcon (Time)

A. CARS/ Warm Up

B. Extended Balance/ Variations Single Lag Ball Toss and Catch

WOD for time

400 Row/ Erg

20 Wall Balls

20 Plate Hops

20 KB Dead Lift (12 or 16kg)

20 Dumbbell Thrusters (Seated on box to stand)

20 Banded Face Pulls (red band)

400m Row/Erg

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality

1:00 Row or 1:00 Shuttle Run

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

6/6 SL Glute Bridge w/pause

B: Metcon (3 Rounds for time)

"Negative 25"

Every 10:00 for 30:00

1000/850m Row or Ski

55/38 Cal Bike

400m Run

Goal 8:00-9:00/Set

C: Core finisher (No Measure)

3 Sets

3:00 AMRAP

20 Alt V-Ups

10sec Hollow Hold

20 Russian Twists (over and back = 1)

10sec Hollow Hold

R: 1:30 b/s

Notes: The goal is to have each movement unbroken.