Workout of the day

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2-3 Sets, For Quality:

1:00 Cardio Choice

5 Inch Worm Push-Ups

10 Dual Dumbbell Deadlifts, Light Load

10 Dual Dumbbell Push Press, Moderate Load

:20 Glute Bridge

10 Alternating Bird-Dogs

B: Deadlift (Take 15:00 to Establish a 3RM )

C: Metcon (No Measure)

"Kraglin"

12:00 EMOM

min 1: 8 Deadlifts @ 65% of Established 3RM

min 2: 8 Box Jumps (Rx30/24, S 24/20″)

min 3: Max Strict Handstand Push-Ups

min 4: Rest

HomeGrown AthletX - HGX-FIT

A: Metcon (No Measure)

Arms: Supersets - Do not drop barbell (time cap 20min)

4rds:

20 BB reverse curls

20 BB shoulder to overhead

Rest 1min b/t rounds

4 Rds

20 BB bicep curls

20 BB front delt raises

Rest 1min b/t rounds

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KB Conditioning

AMRAP 15

6 KB RDL

6 KB russian swings

6/6 KB SA clean and jerk

6/6 KB push-ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

400m Run or 1:30 Echo Bike

10 Alternating V-Ups

10 KB Sumo Deadlift High Pull

:15sec Wall Lean March

B: Metcon (3 Rounds for calories)

"Yondu"

3 Sets:

8:00 AMRAP:

1000m Run

Max Cals

Score: Total calories

*Each new AMRAP increase run by 200m.

Rd1 1000m, Rd 2: 1200m, Rd 3: 1400m

Rest 4:00 minutes between AMRAPs

**Option Wear a 20/14lb weight vest

RPE: 9/10

Primary Objective: Calories and Effort / Push Here

Secondary Objective: Maintaining Running Pace and Increasing Pace Per Set

C: Accessories (4 Sets, For Quality:
8/8 Side Plank Feet Elevated + Hip Drop
8 Hamstring Sliders
8 Kang Squats

Rest as needed between sets
If you don’t have sliders perform glute bridge hold for 45 seconds )

HomeGrown AthletX - Legends

Metcon (No Measure)

A. CARS-Neck, Scapular, Shoulder, Thoracic and Hip

B. Warm Up

C. Box Supported Kettlebell Bent Over Rows

20 Minute EMOM

5 Pull Ups/Ring Rows

5 Box Step Overs

5 Sit Ups/ Box Supported Knees to Chest

5 Box Supported Push Ups

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

10 minute AMRAP, For Quality:

1:00 Cardio Choice

10 Deep Squat w/Thoracic Rotations

5/5 Single Arm Kettlebell Clean and Jerk, Light Load

5/5 Single Arm Kettlebell Thrusters, Light Load

B: Cluster (Every 3:30 minutes, 5 sets, complete the following:
3 Cluster @ 70%, unbroken (tng)
2 Thrusters @ 80%, unbroken
1 Thruster @ 87-90%

In each 3:30 minute window complete all 6 reps. % are based on your 1rm thruster.
*Record heaviest single)

Sq Clean Thruster

C: Metcon (Time)

"The Broker"

For Time:

21-15-9

Dual DB Hang Clean and Jerk (Rx50/35, S 40/25)

Chest to Bar Pull-Ups

Time Domain: 3:00-6:00

Time Cap: 10:00

RPE: 9/10

Stimulus: Shoulders / Anaerobic

Primary Objective: Fastest Overall Time Looking to manage reps and sets on each movement in order to stay moving as fast as possible.

Secondary Objective: Unbroken chest to bar pull-ups

HomeGrown AthletX - HGX-FIT

Supersets (No Measure)

Superset #1:

10-8-6-4

Bench press at 70-75-80-85% of 1RM

Banded pull aparts (blue). scale is red band

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Superset#2:

3x10

Close grip bench press

DB Ext. rotations off knee (full ROM)

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Superset#3:

2x10

DB bench press (heavy)

Box weighted dips

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Superset#4:

2x20

DB pullovers

Banded tripcep ext (from the rig)