Workout of the day

HomeGrown AthletX - HGX-FIT

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A: Deadlift (Wave - Rest 1-1:15 b/t sets)

6 at 70%

3 at 75%

2 at 80%

6 at 75%

3 at 80%

2 at 85%

6 at 78%

3 at 83%

2 at 88+%

B: Pendlay Row (EMOM 10)

5 reps (135/105)

C: Metcon (No Measure)

Midline
EMOM 10X 2 sets

Abmat situps

Russian twist

Vups/Knee ups

Flutter kicks

Ankle touches

Hollow rock

Right side plank - pulse

Left side plank - pulse

Spiderman push-ups

Weighted circle of death

**Rest 2min b/t sets**

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
200m Run

10 Deep Lunge Mountain Climbers

10 Bar Kip Swings

6-8 Strict Knee Raises

10 Alternating V-Ups

B: Warm-up (No Measure)

Running drills - 3 sets
100ft Bounding Run

:10sec Wall Lean Sprint

20/20 Banded Heel Pulls

C: Metcon (2 Rounds for time)

2 Sets

Each Interval For Time:

65/55 cal Row or Ski or 50/40 Cal Bike

400m Run

Time Cap: 40:00 (8:00 Cap per interval)

D: Warm-up (No Measure)

3 Sets for quality - if time permits
10 Goblet Cyclist Squats

10 Reverse Nordic Curls

10 Medball GHD Sit-Ups

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Sets for quality
:30sec Jump Rope

8/8 Single Arm Upright Row

8/8 Single Arm Strict Press

10 Goblet Cossack Squats

10 Scapular Pull-Ups

20 Banded Face Pulls

B: Front Foot Elevated Back Rack Split Squat

Every 2:00 for 10:00 (5 Sets)

6/6 Front Foot Elevated Split Squat

3 SA DB Push Press + 5 SA DB Push Jerk (each)

Choice on Loads

C: Metcon (Time)

5 Rounds for Time

3 Wall Walks

24 Double Unders (Sub 48 Single Unders)

6 Shoulder to Overhead (R+135/95, Rx 115/75)

9 Strict Pull-Ups

Time Cap 18:00

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds

10 BB Military Press (front rack)

8/arm DB SA seated shoulder press

8/arm DB SA bench press

10 DB pull overs

12/arm DB SA rear delts

B: Metcon (No Measure)

3 Rounds

15 BB Reverse curls

15 DB Seated Zottman curls

Immediately into...

3 Rounds

12-15 DB single arm wrist curls (over bench - palm facing down)

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

2 Rounds
1:00 Row

10 Alternating Arm Swings

10 Weighted Pass throughs

10 Alternating Lunge + 10 Jumping Lunges

B: Metcon (Distance)

Plyometrics
10x1 Broad Jump

*each for max distance

R: as needed

C: Overhead Squat

10:00 EMOM

3 Overhead Squats

*starting @ 60% and increase to 70%

D: Metcon (AMRAP - Rounds and Reps)

7:00 AMRAP

12/10 Cal Row or ski or 10/8 cal Bike

7 Squat Snatch (R+115/75, Rx 95/65)

Goal: 4+ Rounds

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

5 Rounds

10 DB Floor Press (50/35)

400M Run

10 DB Bent over rows

400M Run

10 BB Bicep curls

10 BB Reverse curls

400M run

10 TTB/Knees to waist