Workout of the day

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for qualitry
15 Banded Pull Aparts

10 Hollow Body Banded Pull Overs

6/6 KB Halos

6/6 KB Windmill

B: Bar Muscle-ups

Skills and Progression

C: Metcon (Time)

Hero WOD "GIFF"
4 Rounds

800 meter Run, (w/Partner) *holding Med Ball (Rx20/14, scaled 16/12)

24 Power Snatches (Rx75/55, scaled 65/45), Split

4 Bar Muscle-Ups (Each)

4 Turkish Get-Ups (Rx50/35, scaled 40/25)

(Synchro)

*Partner Version

Time Domain: 22:00-30:00

Time Cap: 35:00

D: Warm-up (No Measure)

Mobility if time permits
10/10 Side Lying Thoracic Rotation

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

:30/:30 Thread the Needle Stretch

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
15 Banded Goodmornings

6 Muscle Cleans

6 Front Squats

6 Scapular Push-Ups + 6 Push-Ups

4 High Box Jumps

B: Metcon (2 Rounds for weight)

17:00 EMOM
min 1: 5 Squat Cleans @ 65%

min 2: 6 Bench Press @ 65%

**Only record min 16/17**

C: Metcon (Time)

15-12-9 Deadlifts (R+ 275/185, Rx 225/155)

30-24-18 Push-Ups

Time Domain: 4:00-7:00

Time Cap: 10:00

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 set for quality
1:00 Row (:15sec Arms Only, :15sec Body + Arms, :15sec Legs + Body, :15sec Full Body)

10 Dual KB Deadlifts

:40sec Plank

:20/:20 Side Plank

B: Metcon (Time)

3 rounds
25m Dual DB OH Carry (12.5m down & 12.5m back)

200m Row or Ski

50m Dual DB Front Rack Carry (25m down & 25m back)

300m Row or Ski

100m Dual DB Farmers Carry (50m down & 50m back)

400m Row or Ski

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

Time Domain: 17:00-22:00

Time Cap: 25:00

C: Metcon (No Measure)

Core finisher - 2 sets
4 Rounds

20sec V-Ups

10sec Rest

20sec Russian Twists

10sec Rest

R: 60sec b/s

HomeGrown AthletX - HGX-FIT

View Public Whiteboard

A: Metcon (No Measure)

Back
5 rounds

8 Incline bench BB rows (wide grip)

12 Incline bench DBs rows (together)

25 Red band lat pull downs

.......

5 rounds

15 BB pendlay rows

25 Green band lat pulls (off the rig)

B: Metcon (No Measure)

4 Rounds

10/10 BB elevated back rack lunges

10/10 BB curtsy lunge

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

3 sets for quality
1:00 Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B: Back Squat

Every 2:30 for 10:00

Set 1: 6 Reps @ 65%

Set 2: 6 Reps @ 70%

Set 3: 6 Reps @ 70%

Set 4: 6 Reps @ 75%

*Record set 4

C: Metcon (Time)

12/10 Cal Row or Ski or 10/7 cal Bike

20 Strict Pull-Ups

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

60/48 Cal Row or Ski or 50/35 Cal Bike

40 Wall Balls

20 Strict Pull-Ups

12/10 Cal Row or Ski or 10/7 cal Bike

Time Domain: 10:00-15:00

Time Cap: 15:00

HomeGrown AthletX - Functional Fitness

View Public Whiteboard

A: Warm-up (No Measure)

10:00 for quality
:30sec Jump Rope Practice

50/50ft SA Bottoms Up KB Waiters Walk

20 Bear Plank Shoulder Taps

10 Bent Over Trap 3 Raises

B: Metcon (No Measure)

Strict HSPU progression
10:00 Running Clock

5 Sets

3-5 Eccentric Deficit HSPU

R: as needed to hit quality reps

C: Metcon (AMRAP - Rounds and Reps)

2:30 AMRAP, :45sec rest x 4 Sets

8 Toe to Bar

4/4 SA DB Hang Clean and Jerk (R+50/35, Rx 40/25)

24 Double Unders

*pick up where you left off

D: Metcon (No Measure)

Accessories - time permitting
4 Sets, For Quality

10 Deficit Parallette Push-Ups

:20sec Ring Support Hold

:30sec Hollow Hold