Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Core
EMOM 12

***work for :45-50 sec***

Straight leg sit-ups

Abmat sit-ups

Weighted twist (plate)

Weighted sit-ups (plate)

Weighted ankle touches (plate)

BB rollout

B: Metcon (No Measure)

10-9-8-7-6-5-4-3-2-1

Deadlift (225/155)

250M run or 18/12 cal bike

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

10:00 EMOM
min 1: :45sec Row (:20sec ez, :15sec moderate, :10sec hard)

min 2: 10 Deep Lunge Mountain Climber Lunges

min 3: 25ft/25ft A Skips + B Skips

min 4: 30sec Jump Rope

min 5: 10/10 SL Glute Bridges

B: Metcon (Time)

The Sauna Test
1000m Row (Sub 70/50 cal Bike)

200 Double Unders

1 Mile Run

200 Double Unders

1000m Row

Time Domain: 20:00-30:00

Time Cap: 35:00

C: Metcon (No Measure)

Core finisher
5 Sets, or 10:00

10/10 Side Plank Banded Row

:25/:25 Split Stance Paloff Press

10 Pike Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 Row bike or ski

10 Barbell Good Mornings

8 Barbell Back Squats

6 Behind the Neck Strict Press

4 High Box Jumps

B1: Clean and Jerk

Every 2:30 for 15:00

Set 1: 4 Reps @ 65%

Set 2: 4 Reps @ 70%

Set 3: 3 Reps @ 75%

Set 4: 4 Reps @ 65%+

Set 5: 4 Reps @ 70%+

Set 6: 3 Reps @ 75%+

*Record set 6

B2: Clean Pull

3 Reps @ 90% x 2 Sets

3 Reps @ 95% x 2 Sets

*Record 2 sets at 95%

C: Metcon (4 Rounds for time)

Barbell conditioning
Every 3:00 for 12:00 (4 Sets)

2 Rounds

7 Push Jerk (R+115/75, Rx 95/65)

7 Box Jumps (R+24/20, Rx20/16″)

*Each Set add 2 Reps to Each, so you will end at 13 and 13"

The weight should be at a load that allows for unbroken sets at least through the first 3 rounds.

HomeGrown AthletX - HGX-FIT

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A: Bench Press (Static hold for :10-:12sec)

With a partner - static hold at 105% of 1RM

Rest for :30sec b/t sets

B: Bench Press (EMOM 10)

3 reps at 75-80%

C: Metcon (No Measure)

Shoulders
3 sets - rest :30sec

1. 10 Seated military press (behind neck)

2. 10 Seated military press (front rack)

3. 10 BB shrugs (heavy)

4. 10 BB sumo high pull

5. 10 DB front to side delt raises

D: Metcon (No Measure)

Core - Time remaining
Partner Medball toss

complete 20 reps - then switch.

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

12 minute EMOM

min 1: :30sec Alt Cossack Squats

min 2: 10 V-Ups + :10 Hollow Hold

min 3: 4/4 SA Ring Row + :20sec Forearm Plank

min 4: :40sec Wall Sit

B: Back Squat

Every 2:30 for 10:00

6 Reps @ 70%

6 Reps @ 70%

5 Reps @ 75%

5 Reps @ 80%

*Record 5 reps at 80%

C: Metcon (Time)

50-40-30-20-10 Alternating Reverse Lunges

25-20-15-10-5 GHD Sit-Ups (Sub weighted plate sit-ups or V-Up)

5-4-3-2-1 Rope Climb (Sub out pull to stands or single arm supine grip ring rows)

Time Domain: 11:00-15:00

Time Cap: 15:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Midline - time cap 10min
4rds

100m run

20 Abmat sit-ups

20 Vups

20 Hollow rock

B: Metcon (No Measure)

Grip strength - time cap 20min
3 sets

1min BB static hold (200/155)

100ft DB farmers carry (70/50)

Max effort bar hold

Rest 1:30 b/t sets

C: Metcon (No Measure)

Back - time remaining
3 to 4rds

10 DB renegade rows (push-up/row/push-up/row = 1rep)

10 DB bent over rows (wide grip)