Workout of the day

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
1:00 Row Ski or Bike

10 Air Squats

2 Wall Walks + 15sec Nose to Wall Handstand Hold

8/8 SA DB Upright Row

8/8 SA DB Strict Press

B: Metcon (Time)

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

20 Strict Handstand Push-Ups

80/60 Cal Row or Ski or 55/42 Cal Bike

20 Strict Handstand Push-Ups

50 Alt DB Hang Snatch (R+50/35, Rx 40/25)

Time Domain:

Each Set 8:00-12:00

Total Time: 21:00-29:00

Time Cap: 30:00

C: Warm-up (No Measure)

Mobility if time permits
:30/:30 Scorpion Stretch

1:00/1:00 Elevated Pigeon Stretch

:30sec/:30sec KB Calf Smash

1:00/1:00 Half Kneeling Hamstring Stretch

1:00 Childs Pose

1:00 Cobra Pose

HomeGrown AthletX - Functional Fitness

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A: Warm-up (No Measure)

3 rounds
15 Banded Goodmornings

8 Inchworm Push-Ups

:30sec KB Dead-Bugs

12 Banded Pull-Aparts

8 Kip Swings

B: Deadlift

Every 2:30 for 12:30

5 Reps @ 70%

5 Reps @ 70%

4 Reps @ 80%

4 Reps @ 80%

3 Reps @ 83%+

*Record 3 reps

C: Warm-up (No Measure)

Gymnastics skill work and WOD primer

D: Metcon (AMRAP - Rounds and Reps)

11:00 AMRAP
9 Deadlifts (R+ 225/155, Rx 165/125)

7 Bar Facing Burpees

5 Ring Muscle-Ups

Goal: ~1:30-2:00/Round

~6 Rounds +/- 10 Reps

E: Metcon (No Measure)

Accessories
4 Sets, for quality

6-8 Strict Pull-Up (31x3 Tempo)

8/8 SA DB Bent Over Row

:35sec Weighted Sorenson Hold

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.