Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

Gymnastics warm-up
Banded Shoulder Prep

10/10 Banded External Shoulder Rotations

10/10 Banded Internal Shoulder Rotations

10/10 Banded Single Arm Straight Arm Lat Pull-Down

15 Banded Pull-Aparts

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2 Rounds

8 Scapular Pull-Ups

8/8 Quadruped Thoracic Rotations

20 Bear Plank Shoulder Taps

:20sec Extended Reverse Plank

B: Weighted Pull-ups

Take 10:00 to Find

1RM

C: Ring MU Progression

Ring Muscle-Up Skills + Drills

2 Sets

10sec Top Support Hold

3-5sec Lower to Bottom of Dip

10sec Bottom of Dip Hold

3 Sets

3 Toenail Spot Muscle-Up w/Pauses

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5:00-7:00 or So of Practice

2-4 Banded Ring Muscle-Ups

3 Muscle-Up Swing + 1 Kip to Hips

Spotted Ring Muscle-Ups

Full Ring Muscle-Ups

D: Metcon (Time)

Hero WOD
"Dobogai"

7 rounds for time

8 Ring Muscle-Ups (sub 8 Strict Pull-Ups + 8 Strict Ring Dips)

25m Farmers Carry, (R+50/35, Rx 40/25) (12.5m down 12.5m back)

Time Domain: 11:00-20:00

Time Cap: 20:00

E: Metcon (No Measure)

If time permits

3 rounds
10 Chest Supported Trap 3 Raise

15 Banded Face Pulls

6 Cuban Rotations @ 40x1 Tempo

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Jump Rope Practice

6 Inchworm Push-Ups

8 Hang Muscle Clean and Press

6 Behind the Neck Elbow Punch Through

6 Jumping Back Squats

B: Clean and Jerk

Every 90sec, 10 Sets

1 Rep @ 70-80% *no higher than 80%

*Record heaviest rep

C: Metcon (Time)

10 Rounds for Time

7 Thrusters (R+95/65, Rx 75/55)

5 Bar Facing Burpees

30 Double Unders

Time Domain:

10:00-15:00

Time Cap: 18:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
250m Row or 200m Run

10 Alternating V-Ups

10 Russian KBS

10/10 Banded Heel Pulls

:15sec Wall Lean March

B: Metcon (Time)

3 Rounds

500/425m Row or Ski or 35/28 cal bike

400m Run

25m Single Arm OH Carry (each arm) (R+50/35, Rx 40/25)

500/425m Row or Ski or 35/28 cal bike

400m Run

25m Sandbag Carry (12.5m down 12.5m back) (R+150/100, Rx 75/50)

1:00 Wall Sit

Time Domain: 30:00-40:00

Time Cap: 40:00

C: Metcon (No Measure)

Yoga flow - if time permits
1-2 Rounds

Right Leg + Left Leg

:15sec Down Dog

:30sec Low Lunge

:15 Elbow to Knee and Rotate

:15sec Reach to Sky and Hold

:30sec Half Kneeling Hamstring Stretch

:30sec Half Pigeon

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

25 Rounds

2 Deadlifts (225/155)

4 Sumo DL high pull (pick load)

6 Strict TTB/Knee to elbow

Time cap 30min

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12:00 EMOM

min 1: Cardio Choice, Easy

min 2: 7 Hang Muscle Snatch + 7 Overhead Squats

min 3: 2/2 Turkish Get-Ups

min 4: 3 Broad Jumps for Max Distance

*Start with PVC then move to barbell

B: Snatch

10:00 EMOM

1 Rep @ 70-80% *no higher than 80%

*Record heaviest single

C: Metcon (Time)

25-20-15-10-5

Power Snatch (R+75/55, Rx 65/45)

Wall Balls (R+20/14, Rx 16/12)

Time Domain: 8:00-11:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row, (easy)

4/4 Single Arm Ring Row

:15 Dead-Hang + :15 Active Hang

6/6 Plate Halo

8 Plate Overhead Press

B: Shoulder Press (Strict)

Every 2:00 for 8:00

2 Reps @ 80% x 2 Sets

5 Reps @ 75%

8 Reps @ 65%

*Record 8reps

C: Metcon (12 Rounds for reps)

12:00 EMOM

min 1: 5-7 Strict Def Handstand Push-Ups 3/1.5’’ (blue + green plate=3’’, yellow plate 1.5’’)

min 2: 8 Burpee Pull-Ups

min 3: 10 Strict Knee to Elbow

min 4: 10 Push-Up Renegade Row (R+50/35, Rx 40/25)

*for today the way we will count these is push up, row=1, push up row=2...etc.

D: Metcon (No Measure)

Core - if time permits
EMOM x 9 Minutes

Min 1: 16-20 Alternating V-ups

Min 2: 20-30 Russian Twist w/ Plate

Min 3: 14-20 Hollow Rocks