Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 Rounds - cap 10min
1:00 Cardio Choice

:30sec Wall Thoracic Extension

10 PVC Weighted Passthroughs + 10 Overhead Squats

10 Scapular Pull-Ups

50ft BW Walking Lunge

B1: Snatch

Every 2:00 for 12:00

Set 1: 4 Reps @ 70%

Set 2: 3 Reps @ 75%

Set 3: 2 Reps @ 80%

Set 4: 4 Reps @ 70%+

Set 5: 3 Reps @ 75%+

Set 6: 2 Reps @ 80%+

*Record set 6

B2: Snatch Pull (8 mins)

3 Reps @ 95% x 2 Sets

3 Reps @ 100% x 2 Sets

*Record @ 100%

C: Metcon (AMRAP - Reps)

7:30 AMRAP

Max DB (single) Step-Overs (R+50/35, Rx 40/25), (R+24/20, Rx20/16)

Goal: ~10-15 Step-Over each set, 50-75 Reps Total

HomeGrown AthletX - HGX-FIT

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A: Weighted Pull-ups (10 min)

Quality work

5min for pull-ups

5min for chin-ups

*Sub - negative :03sec*

B: Metcon (No Measure)

Back - time cap 18min
3 Rds

8 Pendlay rows

8/8 SA DB rows (heavy)

20 Red banded lat pulls

......

3 Rds

8 Bent over rows (wide grip)

20 Green banded seated lat pulls

C: Metcon (No Measure)

Core
*All movements based on time for quality reps*

1. Slider couplet: A. Feet to hand B. Hand to waist

2. Slider SA push-up

3. BB roll outs

4. Windshield wiper/knee twist

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets
1:00 Row

15 Banded Goodmornings

20 Bear Plank Shoulder Taps

10 Goblet Cossack Squats

8 Scap Pull-Ups

4/4 Single Arm Ring Row

B: Metcon (Time)

Hero WOD - "Ill Mill"
5 Rounds for Time

500m Row

20 KBS (Rx 70/53, scaled 53/44)

20 Push-Ups

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

20 Pull-Ups

Partner Version:

Complete with a partner splitting reps equally across

C: Warm-up (No Measure)

Mobility
1:00/1:00 Half Kneeling Hamstring Stretch

10 Thoracic Extension with Foam Roller

1:00/1:00 Scorpion Stretch

1:00/1:00 Low Dragon Stretch

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
1:00 row ski or Bike

25ft/25ft Lateral Band Walk

25ft/25ft Banded Monster Walk

10/10 Single Leg Glute Bridges

10 Bootstrap Squats

B1: Back Squat

5:00 EMOM

3 Reps @ 60%

R: 2:00

*Record back and front squat separately

B2: Front Squat

Front Squat

5:00 EMOM

3 Reps @ 60%

C: Metcon (AMRAP - Rounds and Reps)

8:00 AMRAP

3-6-9-12-15-18...

Hang Power Clean (R+115/75, Rx 95/65)

6 Bar Facing Burpees

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

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 sets for quality
:30sec Machine

10 Ring V-Outs

:30sec Machine

10 Alt V-Ups

:30sec Machine

2/2 Turkish Get-Up

B: Metcon (No Measure)

24:00 EMOM

min 1: 15/12 Cal Row or Ski or 11/8 cal Bike

min 2: 25m DB Farmers Carry (R+60/40, Rx 50/30)

min 3: 21/15 cal row or ski or 15/11 Cal Bike

min 4: 25m Sandbag Carry (R+150/100, Rx 75/50)

min 5: 15/12 Cal Row or Ski or 11/8 cal Bike

min 6: Rest

C: Metcon (No Measure)

Core finisher
Pike Ups (core)

3,6,9,12,15,12,9,6,3sec

R: minimal rest between sets and complete each set unbroken

HomeGrown AthletX - HGX-FIT

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A: Metcon (No Measure)

Arm pump
Buy-in: 2 sets

"21"

20/20 reverse curl to shoulder press

3 rounds

All movements 8 reps with BB

1 and 1/2 Bicep curl

Top down 1 and 1/2 reverse curls

Tall kneeling mixed grip curls

........

Rest 2min

200 Alt Vups

B: Metcon (No Measure)

Shoulders
Time remaining

10/10 SA DB Half kneeling press (:03sec negative)

10/10 DB Arnold press

15 Small plates (A, Y, W)