Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
200m Run

10 Hollow Rocks

:10 Hollow Hold

:15sec Passive Hang + :15sec Active Hang

4/4 Single Arm Ring Rows

B: Metcon (AMRAP - Reps)

Pull-up strength test
5:00 AMRAP

1:00 Accumulated Dead-Hang

Max Strict Pull-Ups in Remaining Time

C: Metcon (5 Rounds for reps)

"Alala"

5 Sets

3:00 AMRAP, 1:00 Rest

:30sec Max Rx GHD Sit-Ups or R+ Weighted Plate Sit-Ups

400m Run

-Max Push-Ups in Remaining Time

*This workout is scored as Sit-Ups + Push-Ups

* R+Wear a 20/14lb Weight Vest

*SUB 27/22 Cal Bike

D: Metcon (No Measure)

Mobility
5/5 Active Pigeon Stretch

:30sec Childs Pose

10/10 Side Lying Thoracic Rotations

10/10 Supine Lumbar Rotation Stretch

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

All barbell at 65% push press
2 rounds

50 Shoulder to overhead

400m run

50 Front rack lunges

400m run

50 bar facing burpees

400m run

B: Metcon (No Measure)

Core: time remaining

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds for quality
6 Inchworm Push-Ups

20 Bear Plank Shoulder Taps

5/5 SA DB Deadlifts

10 DB Goblet Cossack Squat

:30sec DB Dead-Bug

B: Back Squat

Take 15:00 to Establish a 1RM Back Squat

R: 5:00

Max Reps at 85% of 1RM (Goal 5-8 Reps)

*Record max reps at 85% in notes

empty bar 10 reps

40-50% 5 reps

60% 3 reps

70% 2 reps

75% + 1 reps

C: Metcon (AMRAP - Rounds and Reps)

"Priam"

10:00 AMRAP

5 x Right Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

5 x Left Arm

SA DB Hang Squat Clean + SA DB Hang Cluster + SA DB Hang Snatch

10 Single DB Box Step-Overs (R+24/20, Rx20/16″)

Load: (R+50/35, Rx 40/25)

*for an extra challenge use a KB (R+53/35, Rx44/26)

HomeGrown AthletX - HGX-FIT

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A: Warm-up (No Measure)

3 Sets for quality
:15 Box Pike Handstand Hold

:30sec Dead-Hang

:15sec Hollow Rocks

5 Inchworm to Hollow Hold (2sec)

B: Metcon (Weight)

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

C: Metcon (AMRAP - Rounds and Reps)

Body weight conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 24/20''

*15 Abmat Sit-Ups Each Round

HomeGrown AthletX - HGX-FIT for Kids

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A: Metcon (AMRAP - Rounds and Reps)

10:00 AMRAP

10 DB's Deadlift

10 DB's Hang pwr clean

10 DB's Push press

B: Metcon (AMRAP - Rounds and Reps)

Body conditioning
"Deeds"

12:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs 20/16''

*15 Abmat Sit-Ups Each Round

HomeGrown AthletX - Functional Fitness

Warm UP

3 Sets, For Quality

:1 5 Box Pike Handstand Hol d

:30sec Dead-Hang

:15sec Hollow Rock s

5 Inchworm to Hollow Hold (2 sec)

Strength

10:00 EMOM

min 1: 8 Behind the Neck Strict Press

min 2: 10 Feet Elevated Ring Rows

Load: Choice

“Deeds”

15:00 AMRAP

1-2-3-4-5-6…

Wall Walks

Burpee Box Jump Overs  (R+24/20, Rx20/16″)

*15 Abmat Sit-Ups Each Round

**wall walk sub: t he focus here is stability on the hands and through the midline. We can sub in a box wall walk or just not go as high up the wall and as inverted in the wall walk.

*** The goal today is to stay between 3-5 Wall Walks a minute, 8-10 Burpee Box Jumps a minute and stay fast and unbroken on the abmat sit-ups. This means by the time we get to the round of 3-4-5 we are expecting the time for each round to be in the range of 1:30-2:30/Round. This means that once we hit 6 reps in the time will exponentially run away so be sure to pace accordingly in order to maintain a fast efficient effort in the 6’s and 7’s.