Workout of the day

HomeGrown AthletX - HGX-FIT

A: Shoulder Press (Strict press: Clusters 3.2.1/2.1.1
Set 1 - 2: 3.2.1 at 80%
Set 3 - 4: 2.1.1 at 85+% (increase ea/set)
*Rest 15sec between cluster*
**Rest 1min b/t sets**)

B: Push Press (Wave: 3 Sets 9/7/5
9 reps at 65%
7 reps at 70%
5 reps at 75%
*Rest the time to change weight*
**Rest 2min b/t waves**
)

C: Metcon (No Measure)

3 Rounds

10/10 DB SA Arnold press (from the floor - legs straight)

8 BB shrugs

10/10 DB SA lateral raises

100' Plate overhead carry

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

:30/:30 minute Overhead Box Opener

:30/:30 minute Diagonal Stretch

10/10 Shin Box Rotations

6 minutes, For Quality:

5/5 Single Kettlebell RDLs, Light Load

5/5 Kettlebell Windmills

5/5 Single Arm Overhead Squat

B: Warm-up (No Measure)

(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 Drop Snatch

3 Snatch Balance

(With Barbell)

2 Sets For Absolute Quality

3 Hang Snatch High Pull

3 Hang Muscle Snatch

3 Behind the Neck Snatch Balance

3 Hang Power Snatch or 3 Hang Squat

3 Overhead Squats

C: Snatch (Every minute on the minute, 5 Sets
2 Reps @ 70-75%
Every minute on the minute, 4 Sets
2 Reps @ 75-80%
Every minute on the minute, 3 Sets
1 Rep @ 85%+ )

D: Back Squat (Strength Superset
Every 2 minutes for 12:00 minutes, Alternating Stations
Station 1:
Back Squat
3 Reps
Rest 20 seconds
2 Reps
Rest 20 seconds
1 Rep

Load: 75%+ across

**See "DD" for station 2")

DD: Metcon (3 Rounds for weight)

Station 2:

Dual Hang DB Clean and Jerk

5 Reps (unbroken)

Rest 30 seconds

5 Reps (unbroken)

Load: Choice

HomeGrown AthletX - HGX-FIT

Metcon (No Measure)

EMOM 10: Midline

1. Abmat sit-ups

2. Russian twists

3. Flutter kicks

4. Scissor kicks

5. Knee tucks

6. Plank (up/up/down/down)

7. Right side plank (pulse)

8. Left side plank (pulse)

9. Vups

10. Hollow rock

AMRAP 20

100m run

4 Renegade rows 50/35

2 Devil press

100m run with plate (your choice)

6 Renegade rows

3 Devil press

**Each round add 2 Renegade rows and 1 Devil press**

***Alternate 100m run with and without plate***

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

2 Sets, For Quality

250/200m Row

10 Hollow Rocks

10 Bar Kip Swings

8 Bulgarian Ring Row s

10 Box Shoot Throughs

B: Accessories (9:00 EMOM
min 1: 2/2 Turkish Get-Ups
min 2: :30 Wall Sit (Optional Weighted)
min 3: 8/8 Half Kneeling Rotational Ball Slams )

C: Metcon (3 Rounds for reps)

"Cigarettes and Whiskey"

3 Rounds (Each) For Max Reps

Partner 1: 500/425m Row or Ski 30/21 Cal Bike

Partner 2: Max Rep Toe to Bar (A: ab mat sit ups)

Rest 3:00 minutes between intervals

Score = Partner 1 Toe to Bar vs. Partner 2 Toe to Bar

(6 Total Rounds through, alternating partners)

Primary Objective: Big Set on Toe to Bar

Secondary Objective: Fastest Possible Row Time

Midline Conditioning and Power Output

RPE: 9/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

3 Sets, For Quality:

5 Inchworm Push-Ups

5/5 Single Leg Kettlebell RDLs, Moderate Load

5/5 Single Arm Overhead Kettlebell Reverse Lunge s, Moderate Load

:15/15 Second Single Leg Glute Bridge Hold

:30 Second Reverse Plank Bridge Hold

B: Weightlifitng complex (Weight)

Every 2:30, 5 Sets

Clean Pull + Low Hang Power Clean

Rest 10 seconds

Power Clean + Push Jerk

Rest 10 seconds

Power Clean + Split Jerk

Starting @ 70% of Limiter

C: Metcon (2 Rounds for time)

"Horses in Heaven"

0:00-10:00 minutes

For Time:

10 Lateral Burpees

10 Clean and Jerks @ (Rx135/95, S 115/75)

10 Lateral Burpees

10 Clean and Jerks @ (Rx135/95, S 115/75)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 185/125, S 155/105)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 185/125, S 155/105)

@ 10:00 minutes, until 14:00

5 Clean and Jerks @ (Rx 225/155, S 165/125)

10 Lateral Burpees

5 Clean and Jerks @ (Rx 225/155, S 165/125)

Score: Time for Each Part Combined

6:00-8:00 minutes for the first part

2:00-3:00 minutes for the second part

Time Cap for Second Part 4:00 minutes

Primary Objective: Clean and Jerk Cycling Technique and Efficiency

Secondary Objective: Lateral Burpees over the Bar

Stimulus: Barbell Cycling / Strength Endurance

RPE: 7/10

HomeGrown AthletX - Functional Fitness

A: Warm-up (No Measure)

Run 500m

10 Deep Lunge Mountain Climbers

10 Air Squats

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

Run 400m

10 Deep Lunge Mountain Climbers

10 Squat Jumps

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

Run 300m

10 Deep Lunge Mountain Climbers

10 Jumping Lunges

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

B: Metcon (3 Rounds for reps)

"A Knife and No Coin"

8 Minute AMRAP:

600m Run

In remaining time, complete as many rounds as possible:

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

12 Strict Pull-Ups

Rest 3:00 minutes

8 Minute AMRAP:

800m Run

In remaining time, complete as many rounds as possible:

15 Wall Balls

9 Strict Pull-Ups

Rest 3:00 Minutes

8 Minute AMRAP:

1000m Run

In remaining time, complete as many rounds as possible:

12 Wall Balls

6 Strict Pull-Ups

Score: Reps Across All Sets

Primary Objective: Complete each run @ 5k or Faster pace

Secondary Objective: Complete 4+ rounds on each set

Stimulus: Lactate Threshold/ Upper Body Push + Pull Muscular Endurance

RPE: 7/10

C: Accessories (For Quality:
Accumulate the following reps & times:
2:30/2:30 minute Side Plank Hold
60-80 V-Ups
100 Russian Twists (Rx35/25, Rx15/10) plate )